Week Of 111323

                                                                 

                                                                  Week Of 111323

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

12 Lunges 

10 Airsquats 

10 Burpees

Strength: 

Front Squat 

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Front Squat then use last 3 sets to establish a new or match last max set of 3

Conditioning: 12 Min Cap 

25-20-15-10-5 Reps For Time of : 

KB Goblet Squat 

KB Swings

*50 Double Unders (lateral hops) after each Round

Mobility: 

2 Min Butterfly Stretch

1 Min Puppy Dog 

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

10 Shoulder Taps

10 Situps 

5 Kip Swings 

Mobility: 

Seated Forward Fold – 2 Minutes

Twisted Cross – 1 min each side

Supine Twist – 2 mins each side

Strength:

Strict Press

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Strict Press then use last 3 sets to establish a new or match last max set of 3

Conditioning: 16 Min Time cap 

Bike 20/15 Calories

30 Airsquats 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

15 Strict Pullups 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

15 Strict Pullups 

10 Burpee Broad Jumps 

Friday: 

 

Class at 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

15 Toe Touches 

10 Airsquats 

10 Pushups 

5 Rollover V sits 

Strength:

Deadlift

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Deadlift then use last 3 sets to establish a new or match last max set of 3

Conditioning: No Time Cap - Get it done 

5 Rounds for Time of: 

12 Deadlifts 

9 Push Press

Run 400M 

*Goal weight is 115/75 unless unable to complete push presses in less than 2 sets 

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Sumo Squat – 2 Minutes

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 30 Min Cap 

5 Rounds for Time of: 

30 Box Jumps 

30 Wallballs 

10 Clean and Jerks 

Goal Weights: 

Rd 1 - 75/55

Rd 2 - 95/65

Rd 3 - 115/75

Rd 4 - 135/95

Rd 5 - 155/105

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