BACK TO REGULAR SCHEDULE
Week Of 072224
Monday: Class at 4PM and 5PM
Warmup with 5 Mins of Bike then 3 Rounds of:
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups
Mobility:
2 Min Seal
2 Min Sumo Squat
1 Min Wrists each side
Conditioning: 18 Min Cap
4 Rounds For Time of:
50 Airsquats
40 Push Press
30 Situps
20 Pushups
10 Lateral Burpees
*Goal 65/45
Strength:
Bench Press
7-7-7-7-7
Using 60% Max across
Wednesday: Class at 4:00PM and 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
5 Burpee Broad Jumps
10 Airsquats
10 Situps
Mobility:
Mobility:
2 Min Childs Pose
1 Min Twisted Cross Each Side
2 Min Sumo Squat
Conditioning:
For Time:
As Many Rounds as Possible in 20 Minutes of:
Run 400M
10 Clean and Jerks
16 Walking Lunges (Unweighted)
28 Double Unders (Or lateral Hops)
Use no more than 135/95 or 55% Max Jerk
Strength:
8 Minutes To Establish a max Jerk from the floor
Friday: Class at 4:30 PM
Warmup with 5 Mins of Bike then 3 Rounds of:
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups
Mobility:
2 Min Seal
2 Min Sumo Squat
2 Min Seated Forward Fold
Conditioning:
5 Rounds each for time of:
10 Strict Pullups
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps
*Rest 1 Minute Between Rounds
**Same Barbell for both Movements
***Score = Total weights used times Total Time to complete
Strength:
Deadlift
3-3-3-3-3
Using 75% Max across
Saturday: CLASS AT 8:30AM
Strength and Conditioning:
5 Rounds for Time of:
7 Hang Clean and Jerks
17 Wallballs
8 Bar Facing Burpees
7 Toes To Bar
Run 400M
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
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