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