Week Of 052024

Week Of 052024

Monday: Class at 4PM and 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

10 Inchworms

5 Rollover V Sits 

Strength: 

On The 2nd Minute For 5 Sets Complete: 

2 Power Cleans + 2 Squat Cleans + 1 Front Squat + 1 Jerk

Climb AFA

Then add 20 Lbs to days heaviest weight and @ Minutes 10,11,12 perform: 

3 Clean Grip Deadlifts

Conditioning: 20 Min Cap 

For Time: 

25 Burpees

100 Double Unders 

30 Pullups 

Run 400M 

30 Pullups 

100 Double Unders 

25 Burpees 

Mobility: 

1 Min Childs Pose

2 Min Seated Forward Fold

2 Min Sumo Squat 

Wednesday:
 

Class at 4:00 and 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

10 Airsquats

5 Burpees

10 Situps 

5 Kip Swings 

Mobility: 

1 Min Seal Pose 

1 Min Lizard Pose Each Side

2 Min Sumo Squat

Conditioning: 15 Minute Time Cap (including rest)

3 rounds Each For Time: 

21 Thrusters (Goal 95/65)

15 Toes To Bar 

9 Hand Release Pushups 

* Rest Exactly 1 Minute Between Rounds

* Barbell Should be able to be done unbroken when fresh otherwise scale

Strength:

Bench Press

8-8-8-8-8

Using 60% Max across

 

Friday: ONE CLASS AT 4:30PM

Warmup with: 800M Run Then 3 Rounds of: 

5 Broad Jumps 

10 Airsquats 

5 Inchworms 

30 Mountain Climbers 

Conditioning:  12 Minute Cap 

For Time: 

30 Power Cleans (Bodyweight or roughly 80% of power clean max whichever is lighter)

*Every Minute On The Minute (including 0) Stop and do 6 Wallballs until your reps are completed

Strength:

Barbell Row 

8-8-8-8-8

**Using a weight that you could do 12 with but not 15

Mobility: 

2 Min Sumo Squat 

1 Min Single leg forward fold each side

1 Min Standing Straddle

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

"Tabata Everything" 

8 Rounds at each movement of 20 Secs On 10 Secs Off:

Bike Calories

Push Press 75/55

Box Jumps 

Hang Power Cleans 75/55

Burpees

Sumo Deadlift High Pull 75/55

Airsquats 

*Rest 1 minute Between Movements 

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 051324

  Week Of 051324

Monday: Class at 4PM and 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

20 Shoulder Taps 

20 Sec Plank

3 Burpees

Conditioning: 

As Many Reps as Possible in 20 Mins

Working only for 30 seconds on and 30 seconds off of the following cycle: 

Bike Calories 

Walking Lunges 

Burpees 

Situps 

Wallballs 

*Each cycle through will take 5 mins

**Repeat same sequence for 4 complete rounds..

Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 

then:

 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

* Take Barbell from the Floor

Mobility: 

1 Min Puppy Dog Pose

1 Min Thread The Needle Each Side 

2 Min Seal Position

1 Min Leaning Dragon Each Side

Wednesday:
 

Class at 4:00 and 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V sits 

8 Inchworms 

16 Toy Soldiers 

Mobility: 

2 Min Seated Forward Fold 

1 Min Lizard Pose Each Side

2 Min Sumo Squat

 Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 65% 1 Rep Max

13 Pushups 

9 Box Jumps 

Strength:

Weighted Pullups 

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

 

Friday:

 

ONE CLASS AT 4:30PM

Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Broad Jumps 

5 Kip Swings 

10 Situps

Strength:

Build Back Squat up to 60% Max Then: 

Back Squat 

8-8-8-8

Conditioning:  

On The Minute for 20 Minutes Complete: 

Min 1: 12/10 Calories Bike

Min 2: 12 Deadlifts 9 Hang Cleans 6 Jerks @ 60% Jerk Max

Min 3: 18 KB Swings 53/35

Min 4: Rest

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: No Time Cap

2 Rounds For Time: 

Run 400M

15 Toes To Bar 

30 Single Arm Devils Press 50/35

15 Toes To Bar 

30 Dumbbell Snatch 

15 Toes To Bar 

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 050524

 

Week Of 050624

Monday:

Class at 4:00 and 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

15 Toe Touches 

20 Shoulder Taps 

20 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

30 KB Sumo Deadlift High Pull 53/35

20 KB Pull Throughs 53/35

15 Goblet Squats 53/35

Strength: 

Dumbbell Bench Press

5 Sets of 12 Reps 

Using a weight, you could perform 15 reps with across all sets.. 

Mobility: 

1 Min Seal or Sphinx

1 Min Spinal Twist (each side)

2 Min Forward Fold

Wednesday:

 

Class at 4:00 and 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

5 Kip Swings 

5 Empty Barbell Strict Press 

24 FlutterKicks 

Mobility: 

2 Min Puppy Dog Pose 

1 Min Thread the Needle Each Side

1 Min Twisted Lizard Each side 

 Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups 

12 Push Press Using 70% of Strict Press Max 

24 Situps 

Strength:

7 Sets on the 1:30 of: 

3 Deadlifts 

3 Hang Power Cleans

3 Front Squats 

*Using 65% of Hang Power Clean Max

 

Friday:

 

Class at 4:00 and 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

10 Alternating Toy Soldiers 

10 Inchworms 

10 Tempo Squats 

Strength:

Build Front squat up to 60% Max Then: 

Front Squat 

4-4-4-4-4

*Pause in bottom for all reps 

 Conditioning:  15 Minute Time Cap 

4 Rounds for Time of: 

7 Hang Squat Cleans

21 Box Jump Overs 

7 Hang Squat Cleans 

21 Hand Release Pushups 

 * Use 40% Max Hang Squat Clean 

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

On the Minute for 20 Minutes Complete: 

Min 1: Dumbbell Overhead Carry 100 Foot 40/25

Min 2: 12 Burpees 

Min 3: D Ball Carry 100 Foot 

Min 4: Bike 10/8 Calories 

Min 5: 50 Double Unders 

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