Week Of 112023

Week Of 112023

Note: 1 Class Friday at 8:30AM

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

10 Air Squat

20 Situps

5 Inchworm

Strength: 

OT1:30 X 7 

1 Deadlift + 1 Hang Squat Clean + 3 Front Squats

Climb AFA

Conditioning: 12 Min Cap 

21-18-15-12-9-6-3 Reps For Time of:

Front Squat @ 55% Complex or 135/95

Lateral Burpee

Mobility: 

2 Min Sumo Squat 

1 Min Pigeon Each side 

2 Min Seated Forward Fold 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

3 Rounds:

10 Broad Jump

10 Pushups

10 Lunges

10 Toe Touches 

Mobility: 

3 Min Sumo Squat

2 Min Childs Pose

Strength:

Bench Press

5-5-3-3-3

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

Conditioning: 25 min cap

"Angie"

For Time:

100 Pullups 

100 Pushups 

100 Situps 

100 Airsquats

Friday: 1 Class at 8:30AM 

 

Dynamic Group Warm Up

“Whitten” 

5 Rounds For Time

22 Kettlebell Swings 72/53

22 Box Jumps (24/20 in)

400M Run

22 Burpees

22 Wallballs

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

OT5M x 2 Rds 

Bike 20/18 Cals

12 Toes To Bar 

24 Front Rack Lunges 95/65 Goal 

Directly Into 

OT5M x 2 Rds 

Bike 20/18 Cals 

12 Bar Facing Burpees 

8 Clean and Jerks 135/95 Goal 

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