Week of 121624

 Week of 121624

Monday: Class at 5PM 

3 Rounds of:

45 Seconds Bike 

5 Deadlifts 

5 Hang Cleans 

5 Front Sqaust 

5 Strict Press 

* Empty Bar

Mobility: 

3 Rounds of: 

30 Toy Soldiers in place 

1 Min Active twisted Cross 

Strength:

On The 1:30 X 7 
3 Hang Power Cleans + 5 Strict Pullups (or 10 Banded Pullups)

Climb AFA

Conditioning: 15 Minute Cap 

5 Rounds For Time of: 

12 Deadlifts 

9 Hang Cleans 

6 Jerks 

Goal 155/105

Wednesday: Class at 5PM

 

Warmup with 3 Rounds of:

10 Pushups 

10 Airsquats 

10 Situps 

10 Calories Bike 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

10 Hindu Pushups 

Conditioning: 

21-15-9 Reps For Time of:  

Push Press (115/75 Goal)

Toes To Bar 

KB Swings

Bike Calories 

Strength: 

Bench Press 

10-10-10-10

*Use a weight across all sets that could not be used for 15 reps..  Rest 2 minutes between sets..

Friday: Class at 4:30 PM - 

Dynamic Group Warmup

Strength:

Barbell Rows

10-10-10-10

Use a weight that would not allow for 15 reps... Rest as needed between sets 

Conditioning: 

For Time: 

45 Burpee Box Jump Overs 

90 Wallballs 

* Break up sets/reps however you desire to complete in fastest time

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.