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

Week Of 103023

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Week Of 103023

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Inchworms

10 Airsquats 

15 Toe Touches 

Conditioning: 15 Min Cap 

For Time: 

Bike 50/40 Calories 

40 Box Jump Overs 

30 Squat Cleans 

20 Hang Power Cleans 

10 Jerks 

*Use same barbell across, Goal weight = 115/75

Strength: 

Strict Press

5-5-5-5-5

Climb to a New max 

Mobility: 

2 Min Puppy Dog

1 Min Seal

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

10 Kip Swings 

5 Burpees

15 Airsquats 

5 Inchworms

Mobility: 

2 Min Seated Forward Fold

2 Min Down Dog 

2 Min Childs Pose

Strength:

Double Dumbbell Row 

15-15-15-15 

*Go Heavy

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 70% Max (No Heavier than 275/185)

10 Pullups (kipping for those with 3+ strict)

20 Lunges 

30 Situps 

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

5 Broad Jumps 

10 Situps 

5 Inchworms

Conditioning:  

In a 16 Minute Window Complete: 

Run 800M Then: 

As Many Reps as Possible in Remaining time of: 

KB Swings 

Burpees 

Increase reps as 3-6-9-12-15-18-21, etc Until time expires...

Strength:

Front Squat 

3-3-3-3-3

Climb to a New Max 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Twisted Cross Each Side 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

10 Rounds For Time of: 

Bike 1000M 

1 Box Jump (40/30 Goal)

3 Clean and Jerks (155/105 Goal)

5 Burpee Pullups 

*Scale accordingly

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 102123

Week Of 102123

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

5 Burpees

10 Airsquats

10 Situps 

Conditioning: 12 Min Cap 

For Time: 

3 Rounds For Time of: 

50 KB SDHP (53/35 goal)

10 Front Squats (60% Front Squat Max or 185/135)

100 Double Unders 

Strength: 

Barbell Row 

8-8-8-8-8

Mobility: 

1 Min Leaning Lizard 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: 
 

5 Rollover V Sits 

10 Inchworms 

50 Ft Bear Crawl

Mobility: 

1 Min Twisted Cross Each Side

2 Min Saddle 

2 Min Down Dog 

Strength:

On The Minute for 12 Minutes complete: 

Min 1: 7-9 Thrusters with (.75 BW for men, .5 BW for Women) From The floor

Min 2: 100 Ft Farmers Carry 75/45 each hand goal

Conditioning: 

5 Rounds Each for Time of: 

6 Strict Pullups 

20 Airsquats 

12 Pushups 

12/9 Calories Bike 

Rest 1 Minute

Rounds should be looked at as a full sprint through the 4 movements and then goal should be to hold your best pace through the entire workout.  

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

5 Strict pullups 

10 Pushups 

15 Airsquats 

Strength:

Bench Press 

7-7-7-7-7

@ 55% Max Across

Conditioning:  

8 Rounds of 1:00 on 1:00 Off of:

7 Devils Press 35/25

Max Cal Bike 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Bound Angle 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

300/250 Cals Bike 

Every 4th Minute starting at 4:00 Complete: 

10 Wallballs 

15 Toes To Bar 

20 Pushups 

30 Min Cap 

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 101623

 

Yes, training consistently is tough, but it is what allows us to answer the call when we want to take on a new challenge, engage in something that takes strength, endurance or health or even to just simply carry out the activities that we consider part of our lifestyle.  Without consistent training, eventually we will go to do something we've THOUGHT we could do, something we used to do or something we want to do, and our body will not obey that thought and eventually it will slow you with fatigue, stop you with injury, or kill you with death. 

Week Of 101623

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Pushups 

10 Airsquats 

5 Rollover V sits

Conditioning: 12 Minute Cap 

For Time: 

100 Wallballs 

* Every Minute including 0:00 Perform 10 DB Snatches (goal 50/35) until 100 Wallballs are complete 

Strength: 

Bench Press

5-7-10-7-5

*Use The same weight across that you are unsure you could do for the 10 set (Roughly 75% Max)

Mobility: 

1 Min Lizard Each Side 

1 Min Childs Pose 

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

10 Jumping Lunges 

*Empty Bar 

Mobility: 

2 Min Seal 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

Strength:

On The 1:30 X 5

3 High Hang Power Cleans 

3 Hang Power Cleans 

3 Power Cleans 

Climb to a Max AFA

Conditioning: 

On The Minute for 20 Minutes Complete: 

Min 1 - 5 Power Cleans @ 75% Power Clean Complex max 

Min 2 - 15/12 Cals Bike 

Min 3 - 15 Toes To Bar 

Min 4 - 60 Double Unders 

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

15 Airsquats

10 Inchworms 

30 Mountain Climbers 

Strength:

Strict press 

5-5-5-5-5

*Use Roughly 65% Across all sets

Conditioning:  16 Minute Time Cap 

5 Rounds For Time of: 

20 Push Press (Goal 75/55) 

20 Situps 

20 Box Jumps 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Twisted Cross Each side

1 Min Single Leg Forward Fold each side 

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; 

6 Deadlifts (Goal 225/155)

7 Burpee Pullups 

10 KB Swings (Slightly Heavier than usual) 

2 X Up and Down Building Stairs 

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 100823

 Week Of 100823

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Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

15 Toe Touches 

20 Shoulder Taps 

20 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

30 KB Sumo Deadlift High Pull 53/35

20 KB Pull Throughs 53/35

15 Goblet Squats 53/35

Strength: 

Dumbbell Bench Press

5 Sets of 12 Reps 

Using a weight, you could perform 15 reps with across all sets.. 

Mobility: 

1 Min Seal or Sphinx

1 Min Spinal Twist (each side)

2 Min Forward Fold

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Kip Swings 

5 Empty Barbell Strict Press 

24 FlutterKicks 

Mobility: 

2 Min Puppy Dog Pose 

1 Min Thread the Needle Each Side

1 Min Twisted Lizard Each side 

 Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups 

12 Push Press Using 70% of Strict Press Max 

24 Situps 

Strength:

On The 1:30 X 5

3 Deadlifts 

3 Hang Power Cleans

3 Front Squats 

*Using 65% of Hang Power Clean Max

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Alternating Toy Soldiers 

10 Inchworms 

10 Tempo Squats 

Strength:

Build Front squat up to 50% Max Then: 

Front Squat 

4-4-4-4-4

*Pause in bottom for all reps 

 Conditioning:  15 Minute Time Cap 

4 Rounds for Time of: 

7 Hang Squat Cleans

21 Box Jump Overs 

7 Hang Squat Cleans 

21 Hand Release Pushups 

 * Use 40% Max Hang Squat Clean 

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

On the Minute for 20 Minutes Complete: 

Min 1: Dumbbell Overhead Carry 100 Foot 40/25

Min 2: 12 Burpees 

Min 3: D Ball Carry 100 Foot 

Min 4: Bike 10/8 Calories 

Min 5: 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 100223

 Week Of 100223

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

15 Toe Touches 

5 Rollover V sits 

5 Inchworms

5 Broad Jumps 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

100 Foot Overhead Dumbbell Carry (40/25 Goal)

8 Power Cleans

6 Strict Press 

50 Double Unders or Lateral hops 

Use 65% Strict Press Max 

Strength:

Front Squat 

5-5-5-5-5

@ 65% Max Across 

Mobility:  

2 Min Sumo Squat 

2 Min Seated Forward Fold 

1 Min Seal 

Wednesday:

Class at 5:00 PM

3 Rounds of: 

10 Lunges 

10 Situps 

5 Inchworms 

Strength:

Deadlift 

8-8-8-8

*With 55% of last weeks max 

Conditioning: 

Tabata (20 Seconds on 10 Seconds off X 8) Rounds of: 

Bike Calories
Situps 
Pullups 
Burpees

*Spend all 8 rds on each movement before moving to the next.  

* Score is the sum of reps from the lowest round of each 

Mobility:  

2 Min Standing Forward Fold 

2 Min Sumo Squat 

2 Min Butterfly 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

15 Airsquats 

5 Inchworms 

6 Jumping Lunges 

Mobility: 

1 Min Lizard each side 

1 Min Half Front Split each side 

2 Min Chids Pose 

2 Min Sumo Squat 

Strength: 

Weighted Pullups 

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

Conditioning: 

On a 20 Minute Clock Perform: 

Run 1 Mile 

Then As many rounds as possible of: 

10 Pushups 

20 Lunges 

30 Alternating Dumbbell Snatches 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

On the 4th Minute for 20 Minutes complete: 

18/15 Bike Cals 

15 WallBalls 

5 Thrusters 

Goal weights: 

Rd 1: 95/65

Rd 2: 115/75

Rd 3: 125/85

Rd 4: 135/95

Rd 5: 155/105

WEEKLY 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