Week Of 101722

Week Of 101722

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

10 Broad Jumps

30 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

5 Power Clean @ 55% 1 Rep Max

10 Pushups

15 Airsquats

Strength: 

Push Press

7 Sets of 4 Reps @ 80% of 1 RM Strict Press

*Take From Floor

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Pose (each side)

 1 Min Each Side Forward Leaning Dragon 

1 Min Each Side Single Leg Forward fold

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

15 Tempo Air Squats

5 Kip Swings 

5 KB Deadlifts each side 

5 Burpees

Mobility: 

2 Min Forward Fold

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

2 Min Puppy Dog Pose 

 Conditioning: 12 Minute Cap 

3 Rounds For Time of: 

Run 400M

21 KB Swings 

12 Pullups 

Strength:

 5 Sets of 5 Deadlifts

All sets @ 45% 1 Rep Max Deadlift 

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Cossack Squats

10 Situps

Strength:

Build Back squat up to 50% Max Then: 

Back Squat 

7-7-7-7-7

 
Conditioning: 12 Minute Time Cap

Every minute on the minute for 20 minutes complete:

6 Dumbbell Squat Clean and Jerks 35/20

5 Burpees

* Score is missed rounds 

 Mobility: 

2 Min Sumo Squat 

1 Min Saddle Archer Each Side

2 Min Saddle Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

Teams of 2 complete 2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH Plate Lunges 45/25

50 Box Jumps

50 Weighted Situps

* 3 Burpees on the minute throughout

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week Of 101022

 Week Of 101022

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Broad Jumps  

5 Kip Swings

10 Pushups 

5 Rollover V sits 

Conditioning: 15 Min Time Cap 

4 Rounds for time of: 

15 Wall Balls 20/14

12 Pull-ups 

12 Kettlebell Swings, 35/25 

12 Shoulder Press, 55% 1RM

Strength: 

Build up to 60% of your 1 RM and then perform all sets at that weight

Bench Press

4 Sets of 7-10 Reps @ 60% of 1 RM Bench Press

Mobility: 

2 Min Tall Saddle

1 Min Each Side Saddle Archer

 1 Min Each Side Forward Leaning Dragon 

2 Min Seated Straddle 

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

15 Tempo Air Squats

5 Box Jumps

5 High Reach Burpees 

Mobility: 

1 Min Wrist Strech Top and Bottom

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

1 Min spinal Twist each side

 Conditioning: 

For time: 

10 Front Squats, (.3-.5 Bodyweight)

20 Box Step-ups 24/20 

Rest 3 mins – 

10 Front Squats, (.3-.5 Bodyweight)

25/18 Air Bike Calories

Rest 3 mins – 

10 Front Squats, (.3-.5 Bodyweight)

50 Sit-ups

Strength:

 5 Sets of 7 Barbell Row  

Use a load that can completed unbroken slow and controlled for all sets 

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Jump Squats 

15 Toe Touches

Strength:

On The 2nd Minute for 10 Minutes Complete:

 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean  

@ 55% Max Squat Clean 

 
Conditioning: 12 Minute Time Cap

10 rounds for time of: 

10 Left + 10 Right Dumbbell Deadlifts 35/25 

10 Dumbbell Floor Press, 35/25 

10 Burpees 

 Mobility: 

1 Min Wrist Stretches each side

2 Min Sumo Squat 

2 Min Saddle Pose  

1 Min Downward Dog 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

4 Rounds for time of: 

Run 400M 

50 Airsquats 

100 Meter Uphill Farmers Carry 2 X 53/35

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week of 100122:

 

We’re all at different stages and levels in our fitness journey and we should accept that.  Trying to do some things will most definitely hurt you more than serve you.  A lot of times doing something just because you can do it, doesn't mean you should do it.  Most everyone here lives busy, stressful lives that don’t always allow for the greatest recovery in between workouts or the time to do the little things that really end up being the big things (FUELING/sleeping/recovering well, stretching, skill practice, meditating, getting up and moving around on rest days, etc..) and because of that, hammering your body with potent, progressive overload during your workouts is just not smart or productive or going to help you enjoy your time outside of the gym. Sure you might feel great for a few minutes because you put an extra 5 pounds on a bar and hit a lift but if it costs you the next 24 hours or more in pain, it just wasn't worth it.  It’s a strange role coaching and programming for a group of people with all different goals, intentions and from different walks of life.  For the most part, you don’t hear much at all from them when they're feeling good but you do hear a lot about, “My (insert body part here) hurts” or, “I can’t do this because of this” and it starts to feel like you are doing them more harm than good which is really just not why you do this kind of thing at all.  So, I’m slowing things down, I’m bringing things back to basics with the adult class and I will be structuring it with a bigger intention on maintenance over progress.  We will no longer be moving loads in the adult classes over 65% of 1 Rep maxes very much at all and accessory movements will not be done in unnecessary high volume or without perfect consistent execution before intensity (speed) – the conditioning work will be simplified, volume will be reduced, and every class will begin or end with dedicated time to mobilizing parts of the body that were most used on that day.  We should be training so that we can feel our best outside of the gym, not so that we can just survive the workout and then be forced to rest or to be laid up while we should be out living our lives.  I don’t want you to think of this as less work or less difficult work but more so as more appropriate work, deliberate work.  Our population is pretty consistent (for the most part) and we’re a small and exclusive group untied to any particular type of training so even though I realize this might not be exactly what EVERYBODY wants, it is how I want to serve this particular group of clients going forward, at least for the time being.  This change in programming starts immediately, be good to yourselves…

 

Week of 100122:

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Airsquats 

5 Tempo Pushups 

10 Situps 

5 Rollover V sits 

Conditioning: 

On The Minute For 20 Minutes Complete: 

 Min 1: 25 Wallballs

Min 2: 5 Strict Pullups + 5 Strict Toes To Bar

Min 3: Max Bike Calories

Min 4: Rest

Min 5: Rest

Strength: In a 12 Minute Window 

Build up to 50% of your 1 RM and then perform all sets at that weight

Strict Press

4 Sets of 7-10 Reps @ 50% of 1 RM Strict Press

*30 Double Unders or 1 Minute of Jumprope Practice between Each Set

Mobility: 

2 Min Tall Saddle

1 Min Each Side Saddle Archer

 1 Min Each Side Forward Leaning Dragon 

2 Min Seated Straddle 

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

20 Lunges 

10 Russian KB Swings 

10 Pushups 

Mobility: 

1 Min Wrist Strech Top and Bottom

1 Min Seal or Sphinx

1 Min Twisted Cross Each Side

2 Min Sumo Squat 

 Conditioning: 12 Min Time Cap 

7 Rounds For Time of:

14 Burpees

7 Left arm Dumbbell Hang Snatch

7 Right arm Dumbbell Hang Snatch 

Strength: In A 12 Minute Window

 

5 Sets of 7 Front Squats @ 40% 1 RM Back Squat 

*Use a Box, Ball or target to pause 1 sec at depth

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Broad Jumps 

10 Shoulder Taps 

10 Jump Squats 

5 Strict Press (empty bar or broomstick)

Strength:

On The Minute for 12 Minutes Complete:

 

1 Power Clean and Jerk @ 65% 1 RM 

 
Conditioning: 15 Minute Time Cap 

12 Rounds For Time of: 

1 Deadlift @ 65% 1 RM Deadlift

5 Pullups 

10 Pushups 

15 Airsquats 

Mobility: 

1 Min Downward Dog 

1 Min Single Leg Forward Fold Each side

2 Min Puppy Dog 

1 Min Twisted Cross Each side

1 Min Downward Dog 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Saturday Morning Grind Workout: 

For Time: 

Run 1 Mile 

100 Foot Farmers Carry 50/35

100 Foot Front Rack Carry 50/35

100 Foot Overhead Carry 50/35

Run 1 Mile 

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week of 092622:

 

Week of 092622:

Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

30 Sec Half Pushup Hold 

5 Burpees 

30 Sec Parallel Squat Hold 

10 Jump Squats 

Conditioning:
Every 5 Mins for 20 Minutes Complete: 

Run 400M or Bike 28/25 Cals 

Max set of Unbroken Push Jerks 135/95

*Score is total Push Jerks 

 

Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5 Bench Press @ 60% 1RM + Max Hand Release pushups 
Min 2: Rest
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:

10 Step Ups alternating 

10 Split Squats (deep)

10 Cossack Squats 

10 Boot Strappers 

 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 15-12-8-8-8 Deadlifts @ 40-50-60-70-70-70%
Min 2: 12 Box Step Downs (6 Each Side)
 
Conditioning:

3 Rounds for Time of: 

30 Pullups 

30 Front Squats 115/75

100 Double Unders 
 

Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then: 

3 Rounds of:

30 Sec Bar Hang Hold  

10 Tempo Airsquats 

10 Broad Jumps 

10 Pushups 

Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Power Cleans + 3 Jerks @ 55% Clean and Jerk Max 

Even: 8 Lateral Burpees over Bar 

 
Conditioning:

For Time: 

100 Foot Farmers Carry (Bodyweight)

50 Toes To Bar 

25 Burpee Box Jump Overs 30/24

Saturday:

Class at 8:30am

 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:

3 Rounds for Time of: 

48 Calories Bike 
24 Pushups 

48 Double Unders 

24 KB Swings 72/53

48 Walking Lunges 

24 Wallballs 
 

Weekly Static Stretching complex:
 
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

091922

Week of 091922:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats
10 Lunges Each Leg 
10 Pushups 2 sec pause at top 

30 Mountain Climbers 

Conditioning:

10-9-8-7-6-5-3-2-1 Reps For Time of: 

Double Dumbbell Front Squat 50/35

Dumbbell Facing Burpees

*100 Ft Shuttle Run after each round
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Bike 10/8 Cals 
Min 2: 3- 7 Strict Press @ 70% 1RM 
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
12 Bootstrappers

12 Situps 

30 sec Half Pushup Hold 
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 10 Front Rack Step Back Lunges @ 40% Max Back Squat
Min 2: Rest
 
Conditioning:
 
25-20-15-10 Reps Fo Time of: 

Deadlifts 225/155
Wallballs  
2X Double Unders 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
12 Split Squats (6 Each Side)

12 Cossack Squats

6 Pushups

6 high Reach Burpees
 
Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Front Squats  + 3 Back Squats @ 65%

Even: Rest

 
Conditioning:
 
4 Rounds For Time Of: 

Run 400M 

21 KB Swings 53/35

15 Pullups 

 

Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
Every Minute On the minute for 25 Minutes Complete: 

Minute 1: Bike 13/11 Cals

Minute 2: 7 Hang Power Cleans 115/75

Minute 3: 13 Burpees 

Minute 4: Max Reps Toes To bar 

Minute 5: Rest 
 
Weekly Static Stretching complex:
 
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week of 091222:

Your Choice.....

Week of 091222:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Medball Squats
10 Box Step Downs Each Leg
30 Singles
 
Conditioning:
 
5 Rounds for Time of:
 
10 Lateral Burpee Box Overs  
20 Medball Cleans
30 Double Unders
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5-7 Unbroken Chin-ups
Min 2: 3- 3 Sec Pause Front Squats @70%
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
6 Inchworms
12 Split Squats
6 Burpees  
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  15 Tap, Tap Pushups + 3 Deadstop Deadlifts @ 70%
Min 2: Rest
 
Conditioning:
 
For Time:
 
Run 800M
 
Then 3 rounds of:
 
5 Double Dumbbell Devils Press 50/35
10 Hang Power Cleans 135/95
 
Then: Run 800M
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds with an empty bar of:
 
5 Tempo Deadlifts
5 Tempo Back Squats
5 Back Rack Shoulder Press
10 Alternating Elbow Rotations
 
Strength:
On The 3^rd Minute for 5 Sets Complete:
 
7 Unbroken Cycles of:
1 Power Clean+1 Front Squat+1 Jerk+1 Back Squat+ 1 Back Rack Jerk
 
*Climb to a max unbroken set
 
Conditioning:
 
8 Rounds Each of 20 seconds on 10 Secs off - of the following:
 
Echo Bike
Push Press 75/55
KB Sumo Deadlift High Pull
 
*Rest 1 Minute Between Movements
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
As Many Rounds as Possible in 25 Minutes Of:
 
5 Strict Pullups
7 Burpees To A Target
16 Lateral Box Step Overs
 

• 3 Pushups On The Minute Including 0:00

 
Weekly Static Stretching complex:
 
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week of 090522:

Monday:

Class at 8:30 AM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:
8 Dynamic Split Squats (each leg) (knee past toes)
8 Box Step Downs  (each leg)
8 High Reach Burpees
 
Conditioning:
 
5 Rounds for Time of:
 
20 Burpee Box Jumps
18 Single Arm Devils Press 50/35
16 Alternating DB Snatches 50/35
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Accumuluate 30 Secs with Chin Over Bar (underhand Grip)
Min 2: 3-5 Front Squats @65%
 
Wednesday:
 
Class at 5:00 PM – I am planning to be 15 Minutes late for class today.  Please be smart, work as a group through the warm up and then begin to build up your Deadlift with a partner to roughly 65% of your max.  We will begin the Strength work when I arrive and then I will go over the workout.  Thank You for being flexible…
 
Warmup with 5 Mins of Jumprope alternating single unders on the first minute and Double Under Practice for the second (Cap at 30 Double Unders)
 
Then 3 rounds of:
 
12 Tempo Airsquats 
6 Inchworms
12 Lunges
6 Pushups
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  30 Double Unders
Min 2: 3-5 Deadlifts @ 65%
 
Conditioning:
 
As Many Rounds as Possible In 20 Minutes of:
 
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders
 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds of:
 
21 Banded Good Mornings
21 Banded Pull aparts
21 Situps
11 Tempo Airsquats
 
Strength:
On the 2^nd Min for 5 Sets Complete:
 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Jerk
 
Conditioning:
 
3 Rounds For Time Of:
 
50/40 Cal Bike
30 Situps
15 Hang Power Cleans 115/75
10 Strict Press 115/75
Run 400M
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
For Time:
 
400M Farmers Carry 50/35
30 Wallballs
30 Pullups
30 KB Swings
60 Back Rack Step Back Lunges 95/65
30 KB Swings
30 Pullups
30 Wallballs
400M Farmers Carry 50/35
 
Weekly Static Stretching complex:
 
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes