Week Of 030424
Monday: Class at 5:00 PM
Warmup with a 5 Min Jog
Then 3 Rounds of:
10 Airsquats
10 Pushups
10 Pushups
5 Rollover V Sits
Strength:
Push Press
4-4-4-4-4
Use 90% Strict Press Max
Conditioning:
For Time: 15 Minute Cap
21 DB Snatches Right Arm
21 Lateral Burpees over the dumbell
21 DB Snatches Left Arm
21 Lateral Burpees over the dumbbell
15 DB Snatches Right Arm
15 Lateral Burpees over the dumbbell
15 DB Snatches Left Arm
15 Lateral Burpees over the dumbbell
9 DB Snatches Right Arm
9 Lateral Burpees pver the dumbell
9 DB Snatches Left arm
9 Lateral Burpees over the dumbbell
Goal 50/35
Mobility:
2 Min Seated Straddle
1 Min Seal
2 Min Sumo Squat
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Airsquats
15 Toe Touches
5 High Reach Burpees
Mobility:
2 Min Dragon Each Side
1 Min Standing Forward Fold
2 Min Standing Straddle
Strength:
Front Squat
7-7-7-7-7
Using 55% of Last weeks Max
Conditioning:
On The 6th Minute for 4 Rounds (24 Minutes)
40/30 Cal Bike
25 Wallballs
Friday: Class at 5:00 PM
Warmup with 5 Mins of Bike and then:
3 Rounds of:
5 Kip Swings
5 Inchworms
10 Airsquats
30 Mountain Climbers
Mobility:
2 Min Sumo Squat
2 Min Single leg Forward Fold Each Side
1 Min Supine Twist Each Side
2 Min Seated Straddle
Strength:
Deadlift
7-7-7-7-7
Using 55% 1 Rep Max Across
Conditioning:
As Many Rounds as Possible in 12 Minutes of:
12 Toes To Bar
12 Hang Squat Cleans (goal 95/65)
12 Box Jump Overs
24 Situps
Saturday: Class at 8:30AM
Dynamic Class Warmup
Strength & Conditioning:
6 Rounds Fpor Time of:
Run 400M
10 Burpee Pullups
7 Push Jerks
Goal 155/105 (Should have ability to go Unbroken)
WEEKLY STRETCHING COMPLEX:
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
No comments:
Post a Comment