Week Of 101623

 

Yes, training consistently is tough, but it is what allows us to answer the call when we want to take on a new challenge, engage in something that takes strength, endurance or health or even to just simply carry out the activities that we consider part of our lifestyle.  Without consistent training, eventually we will go to do something we've THOUGHT we could do, something we used to do or something we want to do, and our body will not obey that thought and eventually it will slow you with fatigue, stop you with injury, or kill you with death. 

Week Of 101623

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Pushups 

10 Airsquats 

5 Rollover V sits

Conditioning: 12 Minute Cap 

For Time: 

100 Wallballs 

* Every Minute including 0:00 Perform 10 DB Snatches (goal 50/35) until 100 Wallballs are complete 

Strength: 

Bench Press

5-7-10-7-5

*Use The same weight across that you are unsure you could do for the 10 set (Roughly 75% Max)

Mobility: 

1 Min Lizard Each Side 

1 Min Childs Pose 

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

10 Jumping Lunges 

*Empty Bar 

Mobility: 

2 Min Seal 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

Strength:

On The 1:30 X 5

3 High Hang Power Cleans 

3 Hang Power Cleans 

3 Power Cleans 

Climb to a Max AFA

Conditioning: 

On The Minute for 20 Minutes Complete: 

Min 1 - 5 Power Cleans @ 75% Power Clean Complex max 

Min 2 - 15/12 Cals Bike 

Min 3 - 15 Toes To Bar 

Min 4 - 60 Double Unders 

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

15 Airsquats

10 Inchworms 

30 Mountain Climbers 

Strength:

Strict press 

5-5-5-5-5

*Use Roughly 65% Across all sets

Conditioning:  16 Minute Time Cap 

5 Rounds For Time of: 

20 Push Press (Goal 75/55) 

20 Situps 

20 Box Jumps 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Twisted Cross Each side

1 Min Single Leg Forward Fold each side 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

As Many Rounds as Possible in 20 Minutes of; 

6 Deadlifts (Goal 225/155)

7 Burpee Pullups 

10 KB Swings (Slightly Heavier than usual) 

2 X Up and Down Building Stairs 

Mobility: 

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