Week Of 092523

 Week Of 092523

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

10 Airsquats 

10 Lunges 

10 Broad Jumps 

Conditioning:

3 Rounds for Time of: 

8 Front Squats 

8 Front Rack Step Back Lunges 

16 Box Jumps 

Run 400M

* Goal 115/75

Strength:

Strict Press

7-7-7-7

Use 65% 1 Rep Max Across

Mobility:  

2 Min Sumo Squat 

2 Min Lizard each side 

1 Min Seal

Wednesday:

Class at 5:00 PM

3 Rounds of: 

10 Lunges 

5 Kip Swings 

10 Toy Soldiers 

5 Burpees 

Strength:

12 Minutes to establish a 1 rep max Deadlift for the day 

**Establish in no more than 12 Total Reps (Small climbing sets)

Conditioning: 

As Many Rounds as Possible in 3 Minutes of: 

5 Pullups 

10 Pushups 

15 Airsquats 

1 Deadlift @ 80% Max 

*Rest 1 Minute between Rounds and pickup where you left off after each 

**Repeat for 5 Total Rounds 

Mobility:  

2 Min Standing Straddle

2 Min Seal 

2 Min Seated Forward Fold 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Strict Pullups 

15 Airsquats 

5 Rollover V sits 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min Single Leg Forward fold each side

Strength: 

Barbell Row 

10-10-10-10

Conditioning: 

7 Rounds of 1:00 on 1:00 Off 

15 Dumbbell Bench (Goal 50/35)

Max Burpees in Remaining Time 

*Score is Total Burpees 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Every Minute on The minute for 32 Minutes Complete:

Min 1 - 14/11 Bike Cals

Min 2 - 2 Squat Cleans @ 80% Max 

Min 3 - 10 Bar Facing Burpees 

Min 4 - 12-15 Toes To Bar 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 091823

Week Of 091823

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Kip Swings 

10 Situps

10 Airsquats

8 Pushups

Conditioning:

In Teams of 2 Complete 3 rounds for time of: 

50 Ft. Dumbbell Walking Dumbbell Lunges (Both Partners) 

40 Devils Press (1 works, 1 rests)

20 Pullups (1 works, 1 rests)

Goal: 40/25 Dumbbell 

Strength:

Bench Press

10-10-10-10

Use 65% 1 Rep Max Across

Mobility:  

1 Min Sumo Squat 

1 Min Standing Forward Fold

1 Min Standing Straddle

1 Min Sumo Squat

Wednesday:

Class at 5:00 PM

3 Rounds of: 

5 Broad Jumps 

5 Inchworms

10 Airsquats

5 KB Deadlifts each side 

Strength:

Back Squat

8-8-8-8

Using 55% of Last weeks 1 Rep Max 

Conditioning: 

3 Rounds For Time: 

40 KB Swings 

20 Box Jump Overs 

* Use a KB that allows for at least 15 unbroken reps 

* Use a Box that allows for complete hurdles over the box 

Mobility:  

1 Min Wrists Each side

2 Min Seal 

1 Min Leaning Lizard each side

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

16 Lunges 

5 High Reach Burpees

5 Broad Jumps 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min single Leg Forward fold each side

Strength: 

Deadlift 

7-7-7-7

Using 65% 1 Rep Max across

Conditioning: 

On The 2nd Minute for 16 Mins Complete 

12/10 Bike Cals 

* Burpees

* = Rd 1 - 5 Burpees, Rd 2 -7 Burpees, Rd 3 -9 Burpees, Rd 4 -11 Burpees, Rd 5 -13 Burpees, Rd 6 -15 Burpees, Rd 7- 17 Burpees, Rd 8- 19 Burpees 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

15 Toes To Bar 

10 Pushups 

5 Dumbbell Power Snatches per arm

Use a weight a heavier weight than usual -  (Goal = 60/40)

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 091123

 

Week Of 091123

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Kip Swings 

10 Pushups 

15 Airsquats 

Conditioning: 20 Min Cap

7 Rounds For Time of: 

21 Double Unders 

7 Push Press (@ 60% 1 Rep Max S2O)

14 Medball Situps

7 Strict Pullups 

Strength:

Strict Press

7-7-7-7

Use 65% 1 Rep Max Across

Mobility:  

2 Min Childs Pose 

1 Min Twisted Cross Each Side 

2 Min Saddle

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds Of: 
10 Airsquats 
5 Burpees 
5 Rollover V sits 

Strength:

Back Squat

3-3-2-2-1-1

Climb To a 1 Rep Max 

Conditioning: 

3 Rounds For Time: 

Run 400M
20 Back Squats @55% 1 Rep Max (From The floor)
30 KB Swings (53/35 Goal)

Mobility:  

2 Min Butterfly

2 Min Sumo Squat

1 Min Puppy Dog

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Airsquats 

5 2 Pushup Inchworms 

20 Toy Soldiers 

Mobility: 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

3 Min Sumo Squat

Strength: 

Weighted Strict Pullups 

3-3-3-3-3-3-3

Conditioning: 15 Minute Time cap 

20 Rounds for Time of: 

3 Power Clean and Jerks (135/95 Goal)

6 Pushups 

9 Airsquats

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

50 Wallballs

40 Deadlifts 95/65

30 Hanging Knee Raises  

20 Thrusters 95/65

Bike 100/70 Cals 

20 Thrusters 95/65

30 Hanging Knee Raises 

40 Deadlifts 95/65

50 Wallballs 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 090423

                                                                    

                                                                Week Of 090423

NO CLASS MONDAY - GET OUTSIDE AND ENJOY YOUR FITNESS 

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

10 Airsquats 

5 No Pushup Burpees 

5 Kip Swings 

Strength:

Barbell Row 

5-5-5-5-5

*Using a weight that form would break around 8 reps

Conditioning: 15 Minute Time Cap 

9-12-15-12-9 Reps for Time of: 

Pullups 

Deadlift @ 60% Max 

Pushups 

Bar Facing Burpees 

Mobility:  

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

1 Min Wrists each side 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Toy Soldiers 

5 Inchworms

5 Rollover v sits 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

1 Min Puppy Dog 

Strength: 

Bench Press 

10-10-10-10

Using 55% Max 

Conditioning: 

As Many Rounds as Possible in 12 Minutes of:

12/9 Cals Bike 

10 Dumbbell Thrusters 40/25

100 FT Dumbbell Farmers Walk 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

2 Rounds For Time of: 

Run 800M 

15 Squat Cleans  

15 Jerks 

*Using Roughly 60-65% Clean and Jerk Max 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes