Week Of 042924

Week Of 042924

Monday:

Class at 4:00 and 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

10 Broad Jumps

30 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

5 Power Cleans @ Roughly 60% 1 Rep Max

10 Pushups

15 Airsquats

Strength: 

Push Press

7 Sets of 4 Reps @ 90% of 1 RM Strict Press

*Take From Floor

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Pose (each side)

1 Min Each Side Forward Leaning Dragon 

1 Min Each Side Single Leg Forward fold

 

Wednesday:

 

Class at 4:00 and 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

15 Tempo Air Squats

5 Kip Swings 

5 KB Deadlifts each side 

5 Burpees

Conditioning: 12 Minute Cap 

3 Rounds For Time of: 

Run 400M

21 KB Swings 

12 Pullups 

Strength:

Deadlifts

5-5-5-5-5

All sets @ 45% 1 Rep Max Deadlift 

Mobility: 

2 Min Forward Fold

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

2 Min Puppy Dog Pose 

 

Friday:

 

Class at 4:00 and 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Cossack Squats

10 Situps

Strength:

Back Squat 

7-7-7-7-7

@ 60% Across

Conditioning:

Every minute on the minute for 20 minutes complete:

6 Dumbbell Squat Clean and Jerks  + 5 Burpees

*Goal 50/35

* Score is missed rounds 

Mobility: 

2 Min Sumo Squat 

1 Min Saddle Archer Each Side

2 Min Saddle Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH Plate Lunges 45/25

50 Box Jumps

50 Weighted Situps

* 3 Burpees on the minute throughout

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

Week of 042224

Week of 042224

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

5 Rollover V sits 

5 Kip Swings 

10 Airsquats 

Conditioning: 

4 Rounds for Time of: 

21 KB Swings

18 Box Jumps

15 Goblet Squats 

*Goal 53/35 

Strength:

Front Squat 

5-5-5-5-5

*Using 60% Across

Mobility: 

2 Min Dragon Each Side 

2 Min Lizard Each Side 

2 Min Childs Pose 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

10 Pushups 

10 Situps 

30 Mountain Climbers 

30 Singles 

Strength:

8 Minutes to Establish a Max Power Clean and Jerk (For The day) 

Conditioning: 15 Min Cap 

3 Rounds for Time of: 

16 Front Rack Lunges 

16 Lateral Burpees Over The Bar 

16 Shoulder To Overhead

48 Double Unders (Lateral Hops)

* Goal Weight 115/75 ( or something that will take no more than 2 sets on shoulder to overhead) 

Mobility:

1 Min Seal Pose 

2 Min Standing Straddle

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

15 Toe Touches 

15 Airsquats 

5 No Pushup Burpees

5 Strict Pullups 

Conditioning: 

4 Rounds For Time of: 

Run 400M 

15 Pullups 

8 Double Dumbbell Devils Press 

*Goal Weight 50/35

Strength: 

Bench Press

7-7-7-7-7

*Use 65% Across 

Mobility: 

2 Min Sumo Squat 

2 Min Seated Forward Fold

2 Min Saddle

Saturday:

Strength and Conditioning: 35 Min Cap 

50-40-30-20-10 Reps For Time of: 

Bike Calories 

Wallballs 

Deadlifts (1/2 Reps)

Toes To Bar (1/2 Reps)

**** 1/2 Reps will go 25-20-15-10-5

*****Deadlift weight @ 50% 1 RM 

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

Week of 041524

 

Week of 041524

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Rollover V sits 

30 Singles 

Conditioning: 

3 Rounds for Time of: 

50 Double Unders 

50 Alternating Box Step Overs 

30 Dumbbell Snatches 

Strength:

Back Squat 

5-5-5-5-5

*Using 80% of 3RM

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Each Side 

1 Min Spinal Twist Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Kip Swings 

Strength:

On the 2nd minute for 14 Minutes complete: 

1 Power Clean 

2 Front Squats 

3 Shoulder To Overhead 

Climb to a heavy complex for the day 

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

5 Power Cleans*

5 Front Squats*

5 Shoulder to Overhead*

*185/135 Max, 155/105 Goal (or heaviest weight from complex)

Mobility:

2 Min Seal Pose 

2 Min Standing Forward Fold 

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Conditioning: 

For Time: 

50 Kipping Pullups (or 2X Reps Ring Rows)

Run 400M

21 Thrusters 

Run 800M 

21 Thrusters 

Run 400M 

50 Kipping Pullups (or 2X Reps Ring Rows)

*95/65 Goal 

Strength: 

Barbell Row 

7-7-7-7-7

*Use 70% Across 

Mobility: 

2 Min Sumo Squat 

1 Min Childs Pose 

1 Min Seal

2 Min Saddle

Saturday:

Strength and Conditioning: 30 Min Cap 

5 Rounds for Time of:

50/30 Cals Bike 

9 Bench Press (185/135 Goal)

18 Hand Release Pushups

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

Week of 040824

Week of 040824

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats

30 Toe Touches 

Strength: 

15 Minutes to climb to a 1 rep max Deadlift 

Suggested rep scheme - Climbing in weight: 

10-5-3-1-1-1-1.....

Conditioning: 12 Minute Cap 

10-9-8-7-6-5 Reps For Time of: 

Deadlift 

Box Jump 

Toes To Bar 

*Goal 225/155 or roughly 55% Days Max 

Mobility: 

1 Min Single Leg Forward Fold Each Side 

1 Min Dragon Each Side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Burpees

Strength:

Thruster

3-3-3-3-3

Take from the floor climb to a max triple...

Conditioning: 15 Min Cap 

6 Rounds For Time:

Bike 24/18 Calories 

12 Thrusters* 

* Roughly 65% Days Max Triple (135/95 Max, 115/75 Goal)

Mobility:

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Kip Swings 

10 Jump Squats 

10 Situps 

15 Airsquats 

Conditioning: 

30-20-10 Reps For Time of: 

Kipping Pullups (or 2X Reps ring rows) 

Wallballs 

Burpees to a Target 

Strength: 

Weighted Pullups 

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

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

For Time: 

Run 5K

(Set a new baseline 5K time for the spring) 

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