Week of 123024

Week of 123024

Monday: Class at 5PM 

Dynamic Group Warmup

Last In Person Workout of the year... No Time Cap 

For Time:

24 Toes To Bar 

24 KB Swings

24 Goblet Squats 

24 Burpee Broad Jumps 

24 Wallballs

24 Calories Bike 

Run 1 Mile

25 Toes To Bar 

25 KB Swings 

25 Goblet Squats

25 Burpee Broad Jumps 

25 Wallballs

25 Calories Bike 

Wednesday: 

No Class, Happy New Year... 

Optional at home workout below.  

Again I will hold OPEN GYM,  Thursday the 2nd at 4:30PM-6:00PM for anyone interested. OPEN GYM gives you the freedom to go in and get to work on anything you would like independently, take advantage of these times and use what you have learned to build your own workouts, practice your skills or just get a good sweat session in.  Don't wait for a personal invitation, go in get to work...

Optional At Home Workout: 

Warmup with: 

3 Rounds of: 

10 Airsquats 

5 Inchworms 

5 Rollover V sits 

45 Seconds of Situps 

For Time: How Far can you get in the 18 Minute Time cap..

20 Burpees 

40 Pushups 

20 Burpees 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

80 Situps 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

100 Airsquats 

80 Situps 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup then: 

Set your strength numbers for the year....

12 Mins to Establish a 1 Rep Max Back Squat 

12 Mins To Establish a 1 Rep Max Deadlift 

12 Mins To Establish a 1 Rep Max Strict Press  

Add all three numbers together to calculate you total... 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week Of 122324

Week of 122324

Monday: Class at 5PM 

3 Rounds of:

12 Airsquats 

5 Burpees 

5 Kip Swings 

12 Situps 

Mobility: 

3 Rounds of: 

10 Alternating Samson Stretch 

1 Min Sumo 

Strength:

Back Squats 

7-7-7-7-7

Climb AFA

Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

Bike 25/20 Calories 

20 Airsquats 

15 Deadlifts (Goal 185/135)

10 Pullups (Kipping or Strict Ring Rows)

Wednesday: 

No Class, Merry Christmas... 

Optional at home workout below.  

Also I will hold OPEN GYM,  Thursday 26th 4:30PM-6:00PM for anyone interested. OPEN GYM gives you the freedom to go in and get to work on anything you would like independently, take advantage of these times and use what you have learned to build your own workouts, practice your skills or just get a good sweat session in.  Don't wait for a personal invitation, go in get to work...

Optional At home workout: 

Warmup with: 

3 Rounds of: 

10 Airsquats 

5 Inchworms 

5 Rollover V sits 

45 Seconds of Situps 

Every Minute On The Minute for 35 Minutes (5 rounds) Complete: 

1- 20 Pushups 

2- 50 Double Unders (or Penguin Taps)

3- 12 Toes to Bar (or 66 Flutterkicks)

4- 15 Burpees 

5- 28 Jumping Lunges (or lunge in place)

6- 8 Strict Pullups (or 16 towel pullups on doorknob)

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup

Strength: 

On The Minute for 3 Minutes Complete: 

3 Clean Pulls, Reset, 1 Power Clean (70% of last Max Power Clean)

Then: 

8 Minutes To Establish a Max Power Clean For The day 

Conditioning: 30 Minute Time Cap 

30 Rounds For Time: 

6 Wallballs 

4 Seated Dumbbell Shoulder Press 50/35

2 Power Cleans (185/135 Goal)

* Should NOT Be heavier than 80% of your max Power Clean 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 121624

 Week of 121624

Monday: Class at 5PM 

3 Rounds of:

45 Seconds Bike 

5 Deadlifts 

5 Hang Cleans 

5 Front Sqaust 

5 Strict Press 

* Empty Bar

Mobility: 

3 Rounds of: 

30 Toy Soldiers in place 

1 Min Active twisted Cross 

Strength:

On The 1:30 X 7 
3 Hang Power Cleans + 5 Strict Pullups (or 10 Banded Pullups)

Climb AFA

Conditioning: 15 Minute Cap 

5 Rounds For Time of: 

12 Deadlifts 

9 Hang Cleans 

6 Jerks 

Goal 155/105

Wednesday: Class at 5PM

 

Warmup with 3 Rounds of:

10 Pushups 

10 Airsquats 

10 Situps 

10 Calories Bike 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

10 Hindu Pushups 

Conditioning: 

21-15-9 Reps For Time of:  

Push Press (115/75 Goal)

Toes To Bar 

KB Swings

Bike Calories 

Strength: 

Bench Press 

10-10-10-10

*Use a weight across all sets that could not be used for 15 reps..  Rest 2 minutes between sets..

Friday: Class at 4:30 PM - 

Dynamic Group Warmup

Strength:

Barbell Rows

10-10-10-10

Use a weight that would not allow for 15 reps... Rest as needed between sets 

Conditioning: 

For Time: 

45 Burpee Box Jump Overs 

90 Wallballs 

* Break up sets/reps however you desire to complete in fastest time

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 120924

Week of 120924

Monday: Class at 5PM 

Warmup with 5 Mins Jumprope Then 3 Rounds of:

45 Seconds Bike 

5 Rollover V sits 

10 Toe Touches 

10 Airsquats 

Mobility: 

3 Rounds of: 

30 Toy Soldiers in place 

1 Min Forward Leaning Lizard each side 

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

If No Strict pullups, 15 Banded Pullups for 5 Sets

Conditioning: 18 Minute Cap 

5 Rounds For Time of: 

15/12 Calories Bike 

9 Burpee Box Jumps Overs 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Burpees 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

10 Jump Squats 

30 Sec Squat Hold 

Strength: 

3 Power Cleans + 3 Front Squats + 3 Strict Press 

Climb to a 3 Rep Max Strict Press for the day..

Conditioning: 

3 Rounds of: 

150/100/50 Double Unders 

12 Power Cleans 

9 Front Squats 

Goal Weight 155/105 - or roughly 55% Front Squat Max 

Friday: Class at 4:30 PM - 

Warm Up W/ 3 Rounds of: 

2 Bear Crawls down and back 

10 Airsquats 

1 Crab Walk down and back 

5 Inchworms 

2 Shuttle Runs down and back 

Strength:

On The 2:30 X 5 Sets perform: 

3 Devils Press

10 Strict Dumbbell Shoulder Press

50 Foot Overhead Carry 

*Choose a DB Weight that would Not allow for 15 Strict Press for any set

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

12 Dumbbell Thrusters

12 Toes To Bar 

24 KB Swings 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 120224

 

Week of 120224

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Burpees 

15 Airsquats 

10 Situps 

Mobility: 

3 Rounds of: 

20 Alternating Scorpion Twists

10 Alternating Samson Stretch

Strength:

Incline Chest Supported Dumbbell Rows 

20-20-20-20

Use A Weight That would Not allow for 25 Reps 

Conditioning: 

As Many Rounds as Possible in 6 minutes of: 

8 Push Press 

8 Hand Release Pushups 

Rest 2 Mins 

As Many Rounds as Possible in 6 minutes of: 

8 Hang Power Cleans 

8 Kipping Pullups 

* If No Kipping Pullups 16 Gorilla Rows 

* Goal 95/65

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Burpees 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

10 Jump Squats 

30 Sec Squat Hold 

Strength: 

On The 2:30 X 5 Sets perform: 

30 Situps 

6 Dumbbell Thrusters 

*Choose a weight that would not allow for 9 Reps 

For Time: 

3 Rounds of: 

9 Thrusters 

9 Toes To Bar 

21 Lateral Burpees

3 Rounds Of: 

7 Thrusters 

7 Toes To Bar 

21 Lateral Burpees 

3 Rounds of 

5 Thrusters 

5 Toes To bar 

*Goal 95/65

Friday: Class at 4:30 PM - 

Warm Up W/ 3 Rounds of: 

Bike 18/15 Calories

10 Airsquats 

15 Toe Touches 

5 Inchworms 

30 Singles 

Conditioning: 18 Min Cap 

3 Rounds For Time: 

50 Box Jump Overs 

50 Wallballs 

50 Double Unders (If less than 10 Unbroken Doubles sub penguin Taps)

Strength:

Climb To 65% of Your 1RM Deadlift Then:

Deadlift 

8-8-8-Max Reps 

*Finish Class with 3 Mins in a Seated Straddle and 30 Alternating Scorpion Twists 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.