Week Of 121723

Week Of 121723

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

5 Burpees 

Strength: 

On The Minute for 8 Mins Complete: 

1 Power Clean + 1 Thruster 

Start with goal workout weight and add 10/5 LBS each minute.....

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Power Cleans (95/65 Goal)

5 Thrusters 

5 Pullups 

10 Pushups 

15 Airsquats 

* No Heavier than 65% Max Power Clean 

Mobility: 

1 Min Wrists each side 

2 Min Sumo Squat

1 Min Lizard each side 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

30 Single Jumps 

10 Airsquats 

10 Pushups 

10 Situps 

 

Conditioning:

Mobility: 

As Many Rounds as Possible in 12 Minutes of: 

12 Toes To Bar 

12 Box Jump Overs 

24 Double Unders 

2 Min Forward Leaning Dragon each side

2 Min Sumo Squat 

Strength:

Bench Press

7-7-5-5-5

*Using 60-60-70-70-70% 3 RM 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 No Pushup Burpees

10 Airsquats 

15 Toe Touches 

5 Rollover v Sits 

Conditioning: 21 Minute Cap

At 0:00 Complete: 

100/70 Calories Bike 

At 7:00 Complete: 

21-15-9 Reps Of Seated DB Z press 40/25

*100 Ft Farmers carry Between Rounds 

At: 14:00 Complete:

100 Burpees to a target

Strength:

Deadlift 

3-3-3-3-3

Using 75% of 3 Rep Max 

Mobility: 

2 Min Sumo Squat 

2 Min Standing Straddle 

1 Min Seal Pose 

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Wallballs 

6 Kettlebell Swings (53/35 lb)

7 Strict Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Calories Bike 

Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Calories, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP

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 121123

 

Week Of 121123

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

20 Lunges 

10 Pushups 

5 Burpees 

Strength: 

Front Squats 

3-3-3-3-3

Use 70% Front Squat Max from the floor

Conditioning: 

7 Rounds for time of: 

10 Deadlifts

9 Hang Cleans

8 Front Squats 

7 Burpees Over The bar 

*Rest 1 Minute Between each round 

Goal weight 135/95 or no heavier than 65% 3 rep max Front Squat 

Mobility: 

2 Min Saddle Pose 

2 Min Sumo Squat 

1 Min Wrists each side 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

10 Tempo Squats 

5 Inchworms 

5 Rollover V Sits 

15 Situps 

 

Conditioning:

On The 5th Minute for 3 Rounds Complete:

12-9-6-3 Reps of: 

Bike Cals 

Airsquats (2X Reps)

Pushups (2X Reps)

Mobility: 

2 Min Dragon Each side 

2 Min Sumo Squat 

1 Min Seal

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

*If No More than 3 Unbroken strict pullups accumulate 40 in any way 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strcit Presss

30 Mountain Climbers 

Empty Bar 

Conditioning: 12 Minute Cap

5 Rounds for Time of: 

15 Strict Press 95/65

20 Box Jump overs 

15 Sumo Deadlift High Pull 95/65

Every time you break the strict press you must complete 5 Barbell row with the same barbell

(If scaling keep to a weight that would allow 15 Unbroken when fresh but not more than 21)

Strength:

Deadlift 

3-3-3-3-3

Using 65% 3 Rep Max 

Mobility: 

2 Twisted Cross Each side 

2 Min Childs Pose 

2 Min Sumo Squat 

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

Filthy Fifty

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings 

50 Walking Lunges 

50 Knees To Elbows 

50 Push Press 45/35

50 Supermans 

50 Wallballs 

50 Burpees

50 Double Unders 

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 120423

Week Of 120423

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

10 Jumping Lunges 

5 Burpees 

10 Jump Squats 

5 Pushups 

Strength: 

OT2M for 14 Minutes Complete:

1 Squat Clean Thruster + 2 Thrusters

Climb AFA

Conditioning: 15 Min Cap 

4 Rounds for Time of: 

12 Sumo Deadlift High Pulls with 55-60% of days heaviest complex weight 

Run 400M 

12 Thrusters with 55-60% of days heaviest complex weight 

Mobility: 

2 Min Sumo Squat 

1 Min Twisted Cross Each Side 

2 Min Saddle Pose 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

5 No Pushup Burpees 

5 Rollover V Sits 

5 Inchworms 

10 Tempo Squats 

 

Conditioning:

As Many Rounds as Possible in 5 Minutes of:

50 Pushups

50 Situps

50 Burpees

50 Airsquats

Rest 2 Minutes Then:

As Many Rounds as Possible in 5 Minutes of:

25 Pushups

25 Situps

25 Burpees

25 Airsquats

Rest 2 Minutes Then:

As Many Rounds as Possible in 5 Minutes of: 

10 Pushups

10 Situps

10 Burpees

10 Airsquats

Mobility: 

2 Min Dragon Each side 

2 Min Sumo Squat 

1 Min Seal

Strength:

Deadlift

5-5-5-5-5

Using 70% 3 Rep Max 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 Kip Swings 

5 2 Pushups Inchworms 

10 Situps 

30 Mountain Climbers 

Conditioning: 12 Minute Cap

5 Rounds for Time of: 

20 Box Jumps

10 Push Press (135/95 Goal if can be done in 2 sets or less)

5 Strict Pull Ups

Strength:

Bench Press 

7-7-7-7-7

Using 65% 3 Rep Max 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold Each side

2 Min Standing Straddle

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

5 Rounds for Time of: 

24/20 Cals Bike 

24 KB Swings (53/36 Goal)

24 Walking Lunges 

Run 400M (Rain or Shine)

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 112723

Week Of 112723

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

Bear Crawl 50 Feet 

Broad Jump 50 Feet

10 Airsquats 

3 Shuttle Runs 50 Feet 

Strength: 

Front Squats

7-7-7-7-7

@ 65% 3 Rep Max

Conditioning: 12 Min Cap 

3 Rounds for Time of: 

20 Double Dumbbell Deadlifts

15 Double Dumbbell Front Squats 

10 Double Dumbbell Hang Clean and Jerks 

5 Burpee Pullups 

Goal is 50/35 Dumbbells but use a weight you will not need to break front squats more than once with...

Mobility: 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

1 Min Single Leg Forward Fold Each Side 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

15 Toe Touches 

10 Airsquats 

5 No Pushup Burpees 

 

Conditioning: 18 Min Time Cap

3 Rounds for Time of:

15 Calories Bike

15 Burpees

15 Calories Bike

30 Step Back Lunges

15 Calories Bike

45 Situps

Mobility: 

2 Min Lizard each side 

1 Min Sumo Squat 

2 Min Seated Straddle 

Strength:

Deadlifts

7-7-7-7-7

Using 65% 3 Rep Max 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 Broad Jumps 

5 Burpees

5 Rollover Vsits 

30 Singles 

Conditioning:

5 Rounds for Time of: 

50 Double Unders (or 1 Min of Practice)

15 Pullups

15 Bench Press (No heavier than 70% 3 rep max)

*Goal Weight is 115/75

Strength:

Barbell Row

10-10-10-10

* Climb to a heavy controlled final set 

Mobility: 

1 Min Twisted Cross Each side

2 Min Sumo Squat 

2 Min Seated Forward Fold 

1 Min Childs Pose 

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

As Many Rounds as Possible in 20 Minutes Of: 

15/12 Calorie Bike 

10 Push Press (135/95 Goal) 

10 Toes To Bar 

15 Lateral Burpees 

*Use a weight you can go unbroken with when fresh but not a 10 rep max, think 12-15 reps...

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 112023

Week Of 112023

Note: 1 Class Friday at 8:30AM

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

10 Air Squat

20 Situps

5 Inchworm

Strength: 

OT1:30 X 7 

1 Deadlift + 1 Hang Squat Clean + 3 Front Squats

Climb AFA

Conditioning: 12 Min Cap 

21-18-15-12-9-6-3 Reps For Time of:

Front Squat @ 55% Complex or 135/95

Lateral Burpee

Mobility: 

2 Min Sumo Squat 

1 Min Pigeon Each side 

2 Min Seated Forward Fold 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

3 Rounds:

10 Broad Jump

10 Pushups

10 Lunges

10 Toe Touches 

Mobility: 

3 Min Sumo Squat

2 Min Childs Pose

Strength:

Bench Press

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Bench Press then use last 3 sets to establish a new or match last max set of 3

Conditioning: 25 min cap

"Angie"

For Time:

100 Pullups 

100 Pushups 

100 Situps 

100 Airsquats

Friday: 1 Class at 8:30AM 

 

Dynamic Group Warm Up

“Whitten” 

5 Rounds For Time

22 Kettlebell Swings 72/53

22 Box Jumps (24/20 in)

400M Run

22 Burpees

22 Wallballs

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

OT5M x 2 Rds 

Bike 20/18 Cals

12 Toes To Bar 

24 Front Rack Lunges 95/65 Goal 

Directly Into 

OT5M x 2 Rds 

Bike 20/18 Cals 

12 Bar Facing Burpees 

8 Clean and Jerks 135/95 Goal 

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 111323

                                                                 

                                                                  Week Of 111323

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

12 Lunges 

10 Airsquats 

10 Burpees

Strength: 

Front Squat 

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Front Squat then use last 3 sets to establish a new or match last max set of 3

Conditioning: 12 Min Cap 

25-20-15-10-5 Reps For Time of : 

KB Goblet Squat 

KB Swings

*50 Double Unders (lateral hops) after each Round

Mobility: 

2 Min Butterfly Stretch

1 Min Puppy Dog 

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

10 Shoulder Taps

10 Situps 

5 Kip Swings 

Mobility: 

Seated Forward Fold – 2 Minutes

Twisted Cross – 1 min each side

Supine Twist – 2 mins each side

Strength:

Strict Press

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Strict Press then use last 3 sets to establish a new or match last max set of 3

Conditioning: 16 Min Time cap 

Bike 20/15 Calories

30 Airsquats 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

15 Strict Pullups 

Bike 20/15 Calories 

30 Airsquats 

20 Pushups 

15 Strict Pullups 

10 Burpee Broad Jumps 

Friday: 

 

Class at 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

15 Toe Touches 

10 Airsquats 

10 Pushups 

5 Rollover V sits 

Strength:

Deadlift

5-5-3-3-3

*2 Sets @75% of Last 3 rep Max Deadlift then use last 3 sets to establish a new or match last max set of 3

Conditioning: No Time Cap - Get it done 

5 Rounds for Time of: 

12 Deadlifts 

9 Push Press

Run 400M 

*Goal weight is 115/75 unless unable to complete push presses in less than 2 sets 

Mobility: 

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Sumo Squat – 2 Minutes

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 30 Min Cap 

5 Rounds for Time of: 

30 Box Jumps 

30 Wallballs 

10 Clean and Jerks 

Goal Weights: 

Rd 1 - 75/55

Rd 2 - 95/65

Rd 3 - 115/75

Rd 4 - 135/95

Rd 5 - 155/105

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 110623

Week Of 110623

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

10 Airsquats 

5 Kip Swings

10 Situps 

Conditioning: 20 Min Cap 

5 Rounds For Time of : 

12 Wallballs 

15 Box Jump overs 

12 Thrusters (95/65 Goal)

15 KB Swings 

Strength: 

OT 1:30 X 7 Complete: 

1 Clean Pull + 1 Squat Clean Thruster + 2 Thrusters 

Climb AFA 

Mobility: 

1 Min Twisted Cross Each side

1 Min Supine Twist Each side

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

15 Toe Touches 

30 Mountain Climbers 

10 Airsquats 

10 Pushups 

Mobility: 

1 Min Single Leg Forward Fold Each side

2 Min Sumo Squat 

1 Min Pigeon Each side 

Strength:

Deadlift 

7-7-7-7

Using 65% 1 RM

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Pullups 

10 Burpee Broad Jumps 

15 Airsquats 

Friday: 

 

Class at 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

50 Foot Bear Crawl 

10 Air Squats 

50 Ft Crab Walk 

5 2-Pushup Inchworms 

Conditioning:  No Time Cap

3 Rounds For time of: 

5 - 50 Foot Farmers Carry (Goal Weight 40/25)

10 - 50 Foot Shuttle runs (Down and back = 1)

20 – Dumbbell Push Press (Goal weight 40/25)

Strength:

Bench Press

7-7-7-7-7

Using 65% 1 RM

Mobility: 

2 Min Seated Forward Fold

2 Min Saddle 

1 Min Childs Pose 

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

As Many Rounds as Possible In 20 minutes of: 

1 Power Clean

3 Front Squats 

3 Push Presses 

1 Clean-and-Jerk 

1 Minute Rest

Perform the whole barbell complex without dropping the bar on the ground to complete one successful round. (Goal = 90% Bodyweight Men, 80% Bodyweight Women)

At Minute 20 Begin: 

100/70 Calories Bike For time...

**Score is both rounds on the complex and time on the bike...

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