Week of 111824

Week of 111824

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

20 Alternating Scorpion Twists

10 Alternating Samson Stretch

Strength:

4 Sets of 15 Banded Strict Pullups 

Conditioning: 

As Many Rounds as Possible in 12 minutes of: 

8 Dumbbell Push Press

4 Burpee Pullups 

8 Dumbbell Step Back Lunges 

4 Burpee Pullups 

* If you cannot do 1 strict pullup you will be doing 4 Burpees and 8 Dumbbell Rows each time the burpee pullups come up.. 

* Goal 50/35

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 5 Sets 

3 Position Power Clean 

Climb AFA

Conditioning: 18 Min Cap 

21-15-9-6-3 

Power Cleans

2X Hand Release Pushups 

*Goal 135/95

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

3 working sets of: 

8 Front Squats 

8 Front Rack Lunges 

Climb to a heavy set for the day 

Conditioning: 

For Time: 

100/80 Calorie Bike 

Directly into: 

100 Wallballs 

50 Burpees to a target 

*Partition part 2 in any fashion you choose

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 111124

                                                          

                                                       Week of 111124

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

30 Sec Hang From The Bar 

10 Alternating Samson Stretch

*Rest equal time between sets 

Strength:

Underhand grip Barbell Row

12-12-12-Max Reps at same weight

* Use Roughly 1/2 Bodyweight women, 3/4 men 

Conditioning: 

As Many Rounds as Possible in 15 minutes of: 

Bike 15/12 Calories

12 Strict Pull-ups/12 Kipping Pull-ups 

30 Airsquats 

* If you have less than 3 Strict Pullups you will be doing 24 Gorilla Rows in place of Pullups 

* Round alternate from strict pull-ups and kipping pull-ups 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 7 sets Complete the following:

3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean + 1 Jerk 

* Use Roughly 90% of your Strict Press Across 

Conditioning: 

21-18-15-12-9-6-3 Reps for Time of: 

Push Press

Toes to Bar 

*Goal 115/75

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

Front squat 

7-7-7-7-7 

* Using 80% of Last weeks 4 Rep Front Squat Max 

* From the Floor 

Conditioning: 

3 Sets of: 

4 Rounds of: 

4 Hang Power Cleans 

7 Bar Facing Burpees 

*Rest 1 minute between sets 

*Goal 135/95

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 110424

                                                         

                                                       Week of 110424

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Mobility: 

3 Rounds of: 

30 Sec Hang From The Bar 

10 Alternating Samson Stretch

*Rest equal time between sets 

Strength:

Bench Press 

8-8-8-Max Reps at same weight

* Use Roughly 65% Max Across all sets rest as needed between sets

Conditioning: 

3 Rounds For Time of: 

15 Gymnastic Kip Pullups 

15 DB Snatch Right Arm 

15 DB Snatch Left Arm 

Goal 50/35

* If you have less than 3 Strict Pullups you will be doing 30 Gorilla Rows in place of Pullups 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees

Mobility: 

3 Rounds of: 

30 Sec Wrists Stretch Each side 

20 Alternating Elbow Rotations

Rest Equal time between sets 

Strength: 

On The 1:30 for 7 sets Complete the following:

3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean

* Use Roughly 80% of Your Max Power Clean across

Climb AFA 

Conditioning: 

Surprise Workout Be There

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Mobility: 

3 Rounds of: 

10 Leg Swings Each side

1 Min Sumo Squat 

Strength:

15 Minutes to Climb to a max 4 Rep Front Squat for The Day 

Conditioning: 

4 Rounds for Time: 

100 Unbroken Single Unders 

20 Goblet Squats 

20 Burpees 

Goal 53/35

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 102824

****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!

Week of 102824

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Empty Bar 

Strength:

Strict Press 

5-5-5-5-5

Climb and establish a heavy set of 5 

Conditioning: 

5 Mins to Complete:

15 DB Push Press 

Run 400M 

15 DB Push Press

Max Single Arm Devils Press in remaining Time 

Rest 2 Mins

5 Mins to Complete:

12 DB Front Squats 

Run 400M 

12 DB Front Squats 

Max Single Arm Devils Press in remaining Time

Rest 2 Mins 

5 Mins to Complete:

9 DB Thrusters 

Run 400M 

15 DB Thrusters

Max Single Arm Devils Press in remaining Time 

Goal 40/25

Mobility: 

2 Min Sumo Squat 

2 Min Childs Pose 

1 Min Twisted Cross Each Side 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 Burpees

Strength: 

On the 2nd Minute for 6 Sets Complete:

1 Squat Clean Thruster + 2 Thruster 

Climb AFA 

Conditioning: 

3 Rounds for Time of: 

25 "Barbell Movement"

25 Pushups 

25 Box Jump Overs 

25 Lateral Burpees over The Bar 

* 150 Double Unders BETWEEEN Rounds 

Rd 1 - Squat Cleans 

Rd 2 - Push Press

Rd 3 - Thrusters 

Goal 95/65

30 Min Cap 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

2 Front Squats 

10 Back Squats 

Climb each set

Take From The floor

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

9 Deadlifts 

12 Pushups 

15 Box Jumps 

Goal 155/105

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 minutres 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 102124

  

Schedule for the Month of October AND GOING FORWARD will be: 

Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM 
Fridays - Adults 4:30PM 
Saturdays - Adults 8:30AM 

*Adult Membership due Oct 1st is now $65.00/Month for all members 

****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!

Week of 102124

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 Burpees 

Empty Bar 

Strength:

3 Touch and Go Clean and Jerks 

Climb as form allows - start roughly around predicted workout weight

Conditioning: 

As Many Rounds as Possible in 4 Minutes of: 

7 Clean and Jerks (Goal 95/65)

7 Lateral Burpees 

Rest 1 Minute Then: 

As Many Cals as Possible in 4 Minutes: 

Echo Bike

Mobility: 

2 Min Sumo Squat 

2 Min Childs Pose 

1 Min Twisted Cross Each Side 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

10 Airsquats 

5 Burpees 

20 Lunges

Strength: 

Weighted Pullups 

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

If you have zero strict pullups repeat last weeks Barbell Row sets at a slightly heavier (5%) weight 

Conditioning: 

3 Rounds for Time of: 

100 Double Unders 

20 Push Press (Goal 135/95)

If you don't have 15 unbroken double unders time cap yourself at 2 mins double under practice trying to get 50, if you have never done a double under scale to 150 singles, also get double unders.......PRACTICE

Mobility:

1 Min Standing Forward Fold 

1 Min Twisted Cross Each Side 
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

8, 5 Second pause in the bottom front squats 

Use the same beginning weight from last weeks front squat/ back squat sets across

Conditioning:

Every Minute of The minute for 18 minutes Complete: 

Min 1: 20 Wallballs 

Min 2: AMRAP Bike Cals 

Min 3: 16 Situps 

*If 100/70 Calories are not completed after the 6 rounds, whole class will complete 2 X burpees of the remaining calories 

Mobility: 

 

1 Min Lizard each side 

2 Min Sumo Squat 

1 Min Seal

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Run 800M 

50 Box Jumps 

25 Deadlifts 

50 KB Swings 

25 Hang Power Cleans

50 Toes To Bar 

25 Push Jerks 

Run 800M 

Goal 135/95...... NO TIME CAP 

If Scaling Use a weight that you are confident with 5 touch and go push jerks but not more than 12

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

Just a random conversation with Siri: 

Hey Siri, How many calories should the average woman eat to lose weight? 

      *Average daily intake should be about 1200-1500 calories a day for a woman to lose weight.

How many calories in a typical bowl of cereal with milk ?

      * Typically between 200 and 400 calories. 

How about my coffee with milk and sugar? 

      * At least 100 calories 

How about your average restaurant salad with dressing? 

      

      *Roughly 600-900 Calories 

Now what if I want pizza for dinner, I mean I've been " So Good" all day right? 

      *Well, a typical slice of plain cheese pizza is about 300 calories, will you just have one? 

Nah, I'll most definitely have at least two.

      *Ok, Thats roughly 600 calories, no toppings right?

Well it had bacon, sausage and meatball on it, ya know for protein, I'm super fit!!

      *Oh, Ok well now for 2 slices you're up to roughly 1000 Calories of pizza...

Great, do you think I should have some ice cream for dessert? 

      *Well, a typical kiddie sized cup of homemade ice cream is roughly 300 calories.

Oh, but I usually get a small cone with some sprinkles on it

      *Oh nice, that's roughly 750 calories from your average everyday ice cream stand.  

So, do you think I'll be losing weight like this? 

      *Well, you are up to at least 2750 calories for this day so no, you will definitely continue to gain weight. 

Ok, I'll just skip breakfast tomorrow, that should fix it...