Week Of 102123

Week Of 102123

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

5 Burpees

10 Airsquats

10 Situps 

Conditioning: 12 Min Cap 

For Time: 

3 Rounds For Time of: 

50 KB SDHP (53/35 goal)

10 Front Squats (60% Front Squat Max or 185/135)

100 Double Unders 

Strength: 

Barbell Row 

8-8-8-8-8

Mobility: 

1 Min Leaning Lizard Each Side 

1 Min Supine Twist Each Side

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V Sits 

10 Inchworms 

50 Ft Bear Crawl

Mobility: 

1 Min Twisted Cross Each Side

2 Min Saddle 

2 Min Down Dog 

Strength:

On The Minute for 12 Minutes complete: 

Min 1: 7-9 Thrusters with (.75 BW for men, .5 BW for Women) From The floor

Min 2: 100 Ft Farmers Carry 75/45 each hand goal

Conditioning: 

5 Rounds Each for Time of: 

6 Strict Pullups 

20 Airsquats 

12 Pushups 

12/9 Calories Bike 

Rest 1 Minute

Rounds should be looked at as a full sprint through the 4 movements and then goal should be to hold your best pace through the entire workout.  

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

5 Strict pullups 

10 Pushups 

15 Airsquats 

Strength:

Bench Press 

7-7-7-7-7

@ 55% Max Across

Conditioning:  

8 Rounds of 1:00 on 1:00 Off of:

7 Devils Press 35/25

Max Cal Bike 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Bound Angle 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

300/250 Cals Bike 

Every 4th Minute starting at 4:00 Complete: 

10 Wallballs 

15 Toes To Bar 

20 Pushups 

30 Min Cap 

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