Week of 112024

How you refuel post workout matters, refueling with crap food (or no food) gives crap recovery.  Also, these are post workout MEALS (aka dinner) not additional meals to your day ....

Regular schedule all week

Week of 112024

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Burpees 

15 Airsquats 

10 Situps 

Mobility: 

3 Rounds of: 

20 Alternating Scorpion Twists

10 Alternating Samson Stretch

Strength:

On The 2:30 for 5 Sets Complete: 

1-5 Strict Pullups 

20 Gorilla Rows 

100 Ft Farmers Carry 

*If No Strict Pullups, 5 Banded with Same Band as Last week 

Conditioning: 

As Many Rounds as Possible in 10 minutes of: 

1-2-3-4-Etc..

Devils Press (50/35 Goal)

30 Double Unders 

* If No Double Unders Sub Penguin Taps

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Burpees 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

1 Min Childs Pose 

Strength: 

On The 2:30 X 5 Sets perform: 

10 Dumbbell Strict Press 

Overhead walk 100FT 

*Choose a weight that would not allow for 15 Reps 

Climb AFA

As Many Rounds as Possible in 18 Minutes Complete: 

18 Toes To Bar 

18 Push Press (115/75 Goal)

* On the 2nd Minute Including 0:00, 10/8 Cals Bike 

*If No Toes To bar - Medball Situps 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

10 Minutes to work up to "bodyweight" on the following Complex: 

1 Power Clean 

1 Front Squat 

1 Push Jerk 

1 Back Squat 

1 Push Jerk 

* If Bodyweight is not established heaviest complex for the day will be used for the workout...

Conditioning: 

For Time: 

3 Rounds of: 

1 Clean and Jerk (Bodyweight)

21 KB Swings 

20 Situps 

Rest 3 Minutes Then: 

3 Rounds of: 

3 Power Cleans (Bodyweight)

5 Pullups + 10 Pushups + 15 Airsquats 

7 Burpees 

Rest 3 Minutes Then: 

3 Rounds of: 

20/18 Cals Bike

12 Deadlifts (Bodyweight)

21 Box Jumps 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 111824

Week of 111824

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

20 Alternating Scorpion Twists

10 Alternating Samson Stretch

Strength:

4 Sets of 15 Banded Strict Pullups 

Conditioning: 

As Many Rounds as Possible in 12 minutes of: 

8 Dumbbell Push Press

4 Burpee Pullups 

8 Dumbbell Step Back Lunges 

4 Burpee Pullups 

* If you cannot do 1 strict pullup you will be doing 4 Burpees and 8 Dumbbell Rows each time the burpee pullups come up.. 

* Goal 50/35

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 5 Sets 

3 Position Power Clean 

Climb AFA

Conditioning: 18 Min Cap 

21-15-9-6-3 

Power Cleans

2X Hand Release Pushups 

*Goal 135/95

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

3 working sets of: 

8 Front Squats 

8 Front Rack Lunges 

Climb to a heavy set for the day 

Conditioning: 

For Time: 

100/80 Calorie Bike 

Directly into: 

100 Wallballs 

50 Burpees to a target 

*Partition part 2 in any fashion you choose

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 111124

                                                          

                                                       Week of 111124

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

30 Sec Hang From The Bar 

10 Alternating Samson Stretch

*Rest equal time between sets 

Strength:

Underhand grip Barbell Row

12-12-12-Max Reps at same weight

* Use Roughly 1/2 Bodyweight women, 3/4 men 

Conditioning: 

As Many Rounds as Possible in 15 minutes of: 

Bike 15/12 Calories

12 Strict Pull-ups/12 Kipping Pull-ups 

30 Airsquats 

* If you have less than 3 Strict Pullups you will be doing 24 Gorilla Rows in place of Pullups 

* Round alternate from strict pull-ups and kipping pull-ups 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 7 sets Complete the following:

3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean + 1 Jerk 

* Use Roughly 90% of your Strict Press Across 

Conditioning: 

21-18-15-12-9-6-3 Reps for Time of: 

Push Press

Toes to Bar 

*Goal 115/75

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

Front squat 

7-7-7-7-7 

* Using 80% of Last weeks 4 Rep Front Squat Max 

* From the Floor 

Conditioning: 

3 Sets of: 

4 Rounds of: 

4 Hang Power Cleans 

7 Bar Facing Burpees 

*Rest 1 minute between sets 

*Goal 135/95

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Week of 110424

                                                         

                                                       Week of 110424

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

30 Sec Hang From The Bar 

10 Alternating Samson Stretch

*Rest equal time between sets 

Strength:

Bench Press 

8-8-8-Max Reps at same weight

* Use Roughly 65% Max Across all sets rest as needed between sets

Conditioning: 

3 Rounds For Time of: 

15 Gymnastic Kip Pullups 

15 DB Snatch Right Arm 

15 DB Snatch Left Arm 

Goal 50/35

* If you have less than 3 Strict Pullups you will be doing 30 Gorilla Rows in place of Pullups 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 7 sets Complete the following:

3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean

* Use Roughly 80% of Your Max Power Clean across

Climb AFA 

Conditioning: 

Surprise Workout Be There

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

15 Minutes to Climb to a max 4 Rep Front Squat for The Day 

Conditioning: 

4 Rounds for Time: 

100 Unbroken Single Unders 

20 Goblet Squats 

20 Burpees 

Goal 53/35

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.