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