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.