Week Of 120423

Week Of 120423

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

10 Jumping Lunges 

5 Burpees 

10 Jump Squats 

5 Pushups 

Strength: 

OT2M for 14 Minutes Complete:

1 Squat Clean Thruster + 2 Thrusters

Climb AFA

Conditioning: 15 Min Cap 

4 Rounds for Time of: 

12 Sumo Deadlift High Pulls with 55-60% of days heaviest complex weight 

Run 400M 

12 Thrusters with 55-60% of days heaviest complex weight 

Mobility: 

2 Min Sumo Squat 

1 Min Twisted Cross Each Side 

2 Min Saddle Pose 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

5 No Pushup Burpees 

5 Rollover V Sits 

5 Inchworms 

10 Tempo Squats 

 

Conditioning:

As Many Rounds as Possible in 5 Minutes of:

50 Pushups

50 Situps

50 Burpees

50 Airsquats

Rest 2 Minutes Then:

As Many Rounds as Possible in 5 Minutes of:

25 Pushups

25 Situps

25 Burpees

25 Airsquats

Rest 2 Minutes Then:

As Many Rounds as Possible in 5 Minutes of: 

10 Pushups

10 Situps

10 Burpees

10 Airsquats

Mobility: 

2 Min Dragon Each side 

2 Min Sumo Squat 

1 Min Seal

Strength:

Deadlift

5-5-5-5-5

Using 70% 3 Rep Max 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 Kip Swings 

5 2 Pushups Inchworms 

10 Situps 

30 Mountain Climbers 

Conditioning: 12 Minute Cap

5 Rounds for Time of: 

20 Box Jumps

10 Push Press (135/95 Goal if can be done in 2 sets or less)

5 Strict Pull Ups

Strength:

Bench Press 

7-7-7-7-7

Using 65% 3 Rep Max 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold Each side

2 Min Standing Straddle

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

5 Rounds for Time of: 

24/20 Cals Bike 

24 KB Swings (53/36 Goal)

24 Walking Lunges 

Run 400M (Rain or Shine)

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