Sunday, September 29, 2024

Week of 093024


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 

*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 

Wednesday: One Class at 5:00PM
 
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 

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

Sunday, September 22, 2024

Week Of 092324


Few Announcements: 

Wednesday Sept 25th - 1 Class only at 4:30PM 
Monday Sept 30th - LAST 4:00PM Class

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 

*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when the reduced schedule begins.  

Week Of 092324

Monday: Class at 4PM and 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Jumping Airsquats 
5 High Reach Burpees 
10 Pushups 
5 Strict Pullups 

Conditioning: 15 Min Time Cap 

5 Rounds for Time of:

15 Wallballs 
10 Dumbbell Box Step Ups 
5 Devils Press

(Goal Dumbbell Weight 30/20)

Strength:
 
Dumbbell Bench Press
15-15-15-15

Use a weight that would not allow for 20 Across

Mobility: 

1 Min Twisted Cross Each Side
1 Min Puppy Dog 
2 Min Sumo Squat 

Wednesday: One Class at 4:30PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 
10 Pushups 
10 Situps 
5 Rollover V Sits 

Mobility:

1 Min Seal 
1 Min Wrists Each Side  
2 Min Seated Straddle 

Strength:

On The 2nd Minute for 14 Minutes Complete: 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

Climb to a max for the unbroken Complex 

Conditioning:

For Time: 

Run 400M 
20 Clean and Jerks (Goal 95/65)
Run 400M 
15 Clean and Jerks (Goal 135/95)
Run 400M 
10 Clean and Jerks (Goal 155/105) 

* If Scaling just make sure weights increase across rounds 

Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

Dynamic Group Warmup 

Mobility: 
 
1 Min Dragon Each side 
1 Min Lizard Each Side 
2 Min Sumo Squat 

Strength:

5 Climbing Sets From The Rack of:

Front Rack Lunges 
12-12-12-12-12

*Step Back 

Conditioning: 

3 Rounds Each For Time of: 

10 Strict Pullups 
20 KB Swings 
30 Front Squats (Goal 95/65)

*Rest 1 Minute Between Rounds 


Saturday: Class AT 8:30AM

As Many Rounds As Possible in 25 Minutes of: 

35/30 Cals Bike 
20 DB Snatches (Goal 50/35)
15 Toes To Bar 

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

Sunday, September 15, 2024

Week of 091624

 


A Few Announcements: 

Wednesday Sept 25th - 1 Class only at 4:30PM 
Monday Sept 30th - LAST 4:00PM Class

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 

*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when reduced schedule begins.  

Week Of 091624

Monday: Class at 4PM and 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms 
20 Airsquats  
5 No Pushup Burpees 
10 Situps 

Conditioning: 25 Min Time Cap 

5 Rounds for Time of:

20 Burpees 
18/14 Cal Bike 
20 Situps 
20 KB Swings (Goal 53/35)

Strength:
 
Bench Press 
8-8-8-Max unbroken 

Using 70% 1 RM Across (adding 5% from last week)

Mobility:

3 Min Sumo Squat

Wednesday: Class at 4PM and 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

15 Toe Touches 
5 Kip Swings 
5 Burpees
10 Jumping Airsquats

Mobility:

3 Min Sumo Squat 
1 Min Twisted Cross Each Side  
1 Min Supine Twist Each Side 

Strength:
 
Inside 16 Minutes and in no More than 7 Sets establish a true 1 Rep Max Deadlift for the day..

Conditioning:

5 Rounds of 1:30 On/ 1 Min Off

15 Deadlifts (@ 40% 1RM)
12 Pullups 
Max Rep Front Squats 

* Same barbell for both (Load Cap of 185/135)
**MOVE FAST 

Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

20 Toy Soldiers In Place 
10 Pushups 
15 Airsquats 
20 High Knees In Place 
 
Mobility: 
 
1 Min Pigeon Each Side 
1 Min Dragon Each side 
2 Min Puppy Dog

Strength:

Push Press 
7-7-7-7-7

Use 80% of 1 RM Strict Press across

Conditioning: 

10-15-25-35-25-15-10

Wallballs 
* Run all flights of stairs BETWEEN each set 

Saturday: Class AT 8:30AM

5 Rounds each for Time of: 

5 Clean and Jerks (155/105 Goal)
15 Box Jump Overs 
20 Medball Situps 

*Rest 2 Minutes Between Rounds 

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

Sunday, September 8, 2024

Week Of 090924


Week Of 090924

Monday: Class at 4PM and 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms 
20 Airsquats  
5 No Pushup Burpees 
10 Situps 

Mobility:

2 Min Sumo Squat 
1 Min Twisted Cross Each Side
1 Min Seated Forward Fold 
1 Min Seal
 
Conditioning: 13 Min Cap 

2 Rounds of: 

21 Front Squats (Goal 95/65)
15 Pushups 

Rest 1 Minute Then: 

2 Rounds of: 

21 Pushups 
15 Front Squats (Goal 135/95)

* Both weights should be something you can do unbroken in the first round, if not scale to an appropritate weight but make sure the 2nd couplet is heavier than the first.  

Strength:
 
Bench Press 
8-8-8-Max unbroken 

Using 65% 1 RM Across

Wednesday: Class at 4PM and 5PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 
10 Pushups 
15 Situps 
10 Jumping Lunges 

Mobility:

1 Min Sumo Squat 
2 Min Seated Straddle  
1 Min Single Leg Forward Fold 
1 Min Childs Pose 

Conditioning: 20 Min Cap

For Time: 

50 Box Jumps 
50 Jumping Pullups 
50 KB Swings (53/35 Goal)
50 Walking Lunge Steps 
50 Knees To Elbows 
50 Empty Barbell Push Presses 45/35
50 Supermans 
50 Wall Balls
50 Burpees 
50 Double Unders 

Strength:
 
Barbell Row
5-5-5-5-5

Go Heavy! Make reps 4 and 5 very difficult but not bouncy..

Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

20 Lunges
5 Rollover V Sits 
10 Airsquats 
5 Pullups 
 
Mobility: 
 
2 Min Standing Forward Fold 
1 Min Pigeon Each side 
2 Min Sumo Squat 

Strength:

Front Rack Lunges 
8-8-8-8-8

* Build to a heavy set of 8 and stay there for all 5 sets 
Rest at least 2 minutes between sets 
* Take From the rack 

Conditioning: 

4 Rounds For Time of: 

30 Dumbbell Snatch (Goal 50/35)
15 Pullups 
Run 400M 

Saturday: Class AT 8:30AM

On The 4th Minute for 6 RDS Complete:

15/12 Cals Bike 
12 Toes To Bar 
8 (Barbell Movement)

* Rd 1 - Power Cleans 
* Rd 2 - Jerks 
* Rd 3 - Clean and Jerks 

Goal 95/65

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