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.