Week of 010625
Monday: Class at 5PM
Warmup with 3 Rds of:
10 Airsquats
5 Burpees
10 Lunges
5 Kip Swings
Mobility:
1 Min forward Dragon Each side
20 Scorpion Twists
Conditioning:
As Many Reps as Possible in 12 Minutes of:
6 DB Snatches Right
6 DB Goblet Reverse lunges
6 DB Snatches Left
6 DB Goblet Reverse Lunges
30 Double Unders
Goal 50/35
Strength:
On the 1:30 x 7
3 Power Cleans + 12 Reverse Lunges
Climb AFA
Wednesday: Class at 5PM
Warmup with:
3 Rounds of:
10 Airsquats
5 Inchworms
5 Rollover V sits
45 Seconds of Situps
Conditioning:
As Many Rounds as Possible in 10 Minutes of:
1-2-3-4-5....ETC Of:
Power Cleans (Goal 135/95)
Burpee Box Jump Overs
Toes To Bar
Strength:
Push Press
4-4-4-4-4
Using 90% of this years 1RM (If it wasn't set last week set it)
Friday: Class at 4:30 PM -
Dynamic Group Warmup then:
Conditioning:
5 Rounds for Time of:
40 Situps
30 Pushups
20 Pullups
1K Bike
Strength:
Back Squat
7-7-7-7-7
Using 65% of 1RM - (If wasn't set last week, set it...)
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.
