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