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.