Week of 093024
Announcements:
Friday October 4th - 5:30PM After Class- Member Meeting - Be There.
Schedule for the Month of October will be:
Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM
Fridays - Adults 4:30PM
Saturdays - Adults 8:30AM
Wednesdays - Adults 5PM, Kids 6PM
Fridays - Adults 4:30PM
Saturdays - Adults 8:30AM
*Adult Membership due Oct 1st is now $65.00/Month for all members
Monday: Class at 4PM and 5PM (LAST 4PM CLASS)
Warmup with 400M Jog Then 3 Rounds of:
Bike 45 Seconds
15 Toe Touches
5 Kip Swings
10 Airsquats
5 Rollover V sits
Strength:
On the 1:30 X 7
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Climb to a max for the day
Conditioning: 16 Minute Cap
5 Rounds For Time of:
6 Hang Power Cleans 135/95 Goal
9 Pushups
12 Situps
15/12 Cals Bike
*Should be roughly 65% of days complex
Mobility:
1 Min Dragon Each Side
2 Min Sumo Squat
1 Min Standing Forward Fold
Warmup with 5 Mins of Bike Then 3 Rounds of:
5 Broad Jumps
10 Airsquats
5 Inchworms
10 Lunges
Strength:
Push Press
7-7-7-7
Use 90% Strict Press Max Across
Conditioning:
As Many Rounds as Possible in 7 Minutes:
7 Burpees
14 Dumbell Lunges (Hang Position) (Goal 50/35)
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes:
7 Burpees Over The Dumbell
14 Front Rack Dumbbell Lunges
Rest 2 Minutes
As Many Rounds as Possible in 3 Minutes:
7 S.A Devils Press
14 OH Dumbbell Lunges
*Use 1 Dumbbell in all couplets
Mobility:
1 Min Seal
1 Min Lizard Each Side
2 Min Sumo Squat
2 Min Sumo Squat
Friday: Class at 4:30 PM - Member Meeting After Class - Be There
Dynamic Group Warmup (Coaches Choice)
Strength:
Back Squat
7-7-7-7-7
Build so that last 2 Sets are close to Failure
Conditioning:
On The Minute for 15 Minutes Complete:
Min 1: 20 Wallballs
Min 2: 15 Box Jumps
Min 3: 10 Deadlifts @ 55% 1 RM
Min 4: Max Strict Pullups
Min 5: Rest
Mobility:
1 Min Dragon Each side
1 Min Lizard Each Side
2 Min Sumo Squat
Saturday: Class AT 8:30AM
Dynamic Group Warmup (Coaches Choice)
5 Rounds For Time :
Run 800M
30 Hand Release Pushups
30 KB Swings
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