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
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