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