Week Of 012725

 

Week Of 012725

Monday Class at 5PM 

Dynamic Group Warmup 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

6 Strict Press (Goal 115/75)

9 Box Jumps (24”/20”)

12 kettlebell swings (53/35 lbs)

Strength: 

Back Squat 

5-5-5-5-5

@ 75-80% Max 

Wednesday: Class at 5PM  

Dynamic Group Warmup 

Conditioning: 

For Time:

Bike 50/40 Cals
50 Burpees
40 Dumbbell snatches (50/35 lbs)
30 Pull-ups
20 Thrusters (95/65 lbs)
Bike 50/40 Cals

Strength:

Banded Strict Pullups
15-15-15-15-15

Friday: Class at 4:30 PM - 

Dynamic Group Warmup 

Conditioning:

5 Rounds For Time of: 

15 Wall balls (20/14 lbs)

12 Toes-to-bar

9 Deadlifts (225/155 lbs)

Strength:

OTM X 10

1 Power Clean 

5 Bar Facing Burpees 

Climb to a Max for the day 

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.  

Week Of 012025

Week Of 012025

Monday Class at 5PM 

Dynamic Group Warmup 

Conditioning: 15 Min Time Cap

3 Rounds For Time of: 

50 KB Swings 53/35

12 Burpees 

21 Box Jumps 

Strength: 

Front Squats 

10-8-8-8

Using 50% of 1 RM Back Squat 

From The Floor

Wednesday: Class at 5PM  

Dynamic Group Warmup 

Conditioning: 

As Many Rounds as Possible in 18 Minutes of: 

Bike 12/10 Calories 

7 Thrusters (Goal 115/75)

7 Strict Pullups 

Strength: 

Strict Press

5-5-5-5-5

Using 70% Max Across

From The Floor

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup 

Conditioning:

5 Rds of: As Many Reps as Possible in 3 Minutes of: 

60 Double Unders 

20 Toes to Bar 

Max Deadlifts @ 70% Max

Rest 1 Minute Between Amraps 

Strength:

Barbell Row

10-10-10-10

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.  

Week of 011325

Congrats to Jen for accomplishing her goal of completing the Dopey Challenge this weekend.  Running a 5K, 10k, Half Marathon and Marathon on 4 consecutive mornings is no small feat but accomplishing all the work and commitment it took in the months prior preparing for it are something to be even more proud of in my opinion.  Great Work Jen! You are a great role model for the group and I know everyone is super impressed with your hard work and dedication.  Jen also raised over $15,000 for type 1 Diabetes research and advocacy while fundraising for this event.  Congrats Jen! Rest up and get back to class!!

Week of 011325

Monday: Class at 5PM 

Warmup with 3 Rds of: 

30 Toy Soldiers 

10 Airsquats 

30 Shoulder Taps 

10 Pushups 

Mobility: 

3 Rounds of: 

15 Toe Touches 

10 Jump Squats 

30 Sec Squat Hold 

Conditioning: 12 Min Time Cap 

5 Rounds For Time of: 

7 Pullups 

11 Thrusters (Goal 95/65)

21 Box Jumps 

Strength:

Library Deadlifts

10-10-10

*Climb to a 10 Rep Max with solid form

Wednesday: Class at 5PM  

Warmup with: 

3 Rounds of: 

10 Pushups 

10 Airsquats 

5 Rollover V Sits 

45 Secs Bike 

Conditioning: 

Amrap 5 X 3 Rds 

25/20 Cals Bike 

15 Burpees 

30 Wallballs 

15 Burpees 

**Rest 3 Minutes Between Rounds 

Strength: 

Push Press 

10-8-6-4-2

Rest as Needed Between sets - Climb to A heavy Double

Take From The Floor 

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup then: 

Conditioning:

3 Rounds For Time of: 

30 Dumbbell Reps 

2K/1800M Bike 

100 Double Unders 

Rd1 - DB Snatches 

Rd2 - S.A DB Thrusters (Switch every 5) 

Rd3 - S.A DB Clean and Jerks (Switch every 5)

Strength:

On the 1:30 X 5 Sets 

5 Power Cleans @ 80% 1 Rep Max 

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.  

Week of 010625

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.