Week Of 122324

Week of 122324

Monday: Class at 5PM 

3 Rounds of:

12 Airsquats 

5 Burpees 

5 Kip Swings 

12 Situps 

Mobility: 

3 Rounds of: 

10 Alternating Samson Stretch 

1 Min Sumo 

Strength:

Back Squats 

7-7-7-7-7

Climb AFA

Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

Bike 25/20 Calories 

20 Airsquats 

15 Deadlifts (Goal 185/135)

10 Pullups (Kipping or Strict Ring Rows)

Wednesday: 

No Class, Merry Christmas... 

Optional at home workout below.  

Also I will hold OPEN GYM,  Thursday 26th 4:30PM-6:00PM for anyone interested. OPEN GYM gives you the freedom to go in and get to work on anything you would like independently, take advantage of these times and use what you have learned to build your own workouts, practice your skills or just get a good sweat session in.  Don't wait for a personal invitation, go in get to work...

Optional At home workout: 

Warmup with: 

3 Rounds of: 

10 Airsquats 

5 Inchworms 

5 Rollover V sits 

45 Seconds of Situps 

Every Minute On The Minute for 35 Minutes (5 rounds) Complete: 

1- 20 Pushups 

2- 50 Double Unders (or Penguin Taps)

3- 12 Toes to Bar (or 66 Flutterkicks)

4- 15 Burpees 

5- 28 Jumping Lunges (or lunge in place)

6- 8 Strict Pullups (or 16 towel pullups on doorknob)

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup

Strength: 

On The Minute for 3 Minutes Complete: 

3 Clean Pulls, Reset, 1 Power Clean (70% of last Max Power Clean)

Then: 

8 Minutes To Establish a Max Power Clean For The day 

Conditioning: 30 Minute Time Cap 

30 Rounds For Time: 

6 Wallballs 

4 Seated Dumbbell Shoulder Press 50/35

2 Power Cleans (185/135 Goal)

* Should NOT Be heavier than 80% of your max Power Clean 

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.