Week Of 100223

 Week Of 100223

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

15 Toe Touches 

5 Rollover V sits 

5 Inchworms

5 Broad Jumps 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

100 Foot Overhead Dumbbell Carry (40/25 Goal)

8 Power Cleans

6 Strict Press 

50 Double Unders or Lateral hops 

Use 65% Strict Press Max 

Strength:

Front Squat 

5-5-5-5-5

@ 65% Max Across 

Mobility:  

2 Min Sumo Squat 

2 Min Seated Forward Fold 

1 Min Seal 

Wednesday:

Class at 5:00 PM

3 Rounds of: 

10 Lunges 

10 Situps 

5 Inchworms 

Strength:

Deadlift 

8-8-8-8

*With 55% of last weeks max 

Conditioning: 

Tabata (20 Seconds on 10 Seconds off X 8) Rounds of: 

Bike Calories
Situps 
Pullups 
Burpees

*Spend all 8 rds on each movement before moving to the next.  

* Score is the sum of reps from the lowest round of each 

Mobility:  

2 Min Standing Forward Fold 

2 Min Sumo Squat 

2 Min Butterfly 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

15 Airsquats 

5 Inchworms 

6 Jumping Lunges 

Mobility: 

1 Min Lizard each side 

1 Min Half Front Split each side 

2 Min Chids Pose 

2 Min Sumo Squat 

Strength: 

Weighted Pullups 

3-3-3-3-3-3-3

Conditioning: 

On a 20 Minute Clock Perform: 

Run 1 Mile 

Then As many rounds as possible of: 

10 Pushups 

20 Lunges 

30 Alternating Dumbbell Snatches 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

On the 4th Minute for 20 Minutes complete: 

18/15 Bike Cals 

15 WallBalls 

5 Thrusters 

Goal weights: 

Rd 1: 95/65

Rd 2: 115/75

Rd 3: 125/85

Rd 4: 135/95

Rd 5: 155/105

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