Week of 101424

 

Announcements: 

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 101424

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 2 Pushup Inchworms 

15 Airsquats 

10 Rollover V sits 

Strength:

Bench Press 

8-8-8-Max Reps 

Use 65% Max Across all sets 

Conditioning: 

3 Rounds for Time of: 

15 Deadlifts (Goal 205/135)

12 Pushups 

9 Airsquats 

Rest 3 Minutes Then: 

3 Rounds for time of: 

15 KB Swings (Goal 53/35)

12 Strict Pullups 

9 Burpees 

* 5 Min Time cap on each triplet

Mobility: 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

1 Min Seal

Wednesday: One Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Strict Pullups 

20 Shoulder Taps

10 Airsquats 

20 Lunges 

Strength: 

Barbell Row

10-10-10-10

*Use a difficult weight for reps 8-10 across

Conditioning: 

On The 3rd Minute for 15 Minutes (5 Sets) AFAP Complete: 

15 Box Jumps 

8 Single Arm Devils Press (Goal 40/25)

Mobility:

1 Min Forward Fold 

1 Min Forward Leaning Dragon Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Climbing sets of: 

2 Front Squats + 10 Back Squats using same weight 

Goal is to increase weight each set - start at around 60% Back Squat max 

Conditioning: 20 Min Cap 

20-15-10 Reps For Time of: 

Bike Calories 

Wallballs 

Power Cleans (Goal 95/65)

Strict Press (Goal 95/65)

KB Box Step Ups (Goblet) 

Pushups 

Goblet Squats 

Mobility: 

 

1 Min Supine Twist each side 

2 Min Sumo Squat 

1 Min Twisted Cross Each Side 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Start a new Round at 0:00, 7:00 and 14:00

10 Bar Facing Burpees 

10 Clean and Jerks (Goal 135/95)

Run 400M 

Max Toes To Bar Until 5 Minutes 

*Score is total Toes to bar

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

Week of 100724

 

Week of 100724

Schedule for the Month of October 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 

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings

15 toes Touches 

10 Airsquats 

30 Singles 

Strength:

3 Deadlifts + 3 Power Cleans 

*Climb to an Unbroken max for the day 

Conditioning: 15 Minute Cap 

2 Rounds For Time of: 

50 Double Unders 

12 Power Cleans  

50 Double Unders 

10 Double Dumbbell Box Step Ups 

50 Double Unders 

8 Strict Pullups 

*Goal Weight 135/95 & 30/20 Dumbbells 

*1 Min Time Cap on Double Under Practice

Mobility: 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

1 Min Seal

Wednesday: One Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

5, 2 Pushup Inchworms 

10 Situps 

5 Burpees

Strength: 

Bench Press

10-10-10-10

Use 55% Max Across - Rest as Needed Between sets 

Conditioning: 14 Min Cap 

For Time: 

45 KB SDHP

30 Push Jerks

45 KB SDHP

30 Push Press

45 KB SDHP

15 Strict Press

*Goal Weight 115/75 & 53/35

Mobility:

1 Min Childs Pose 

1 Min Twisted Cross Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

OT3M X 5 

Bike 15/12 Cals 

1 Squat Clean + 5 Front Squats 

Goal weight 65% Max Front Squat 

Conditioning: 

3 Rounds For Time of: 

Run 800M

25 FT Devils Lunges

15 DB Thrusters 

25 FT Devils Lunges 

15 Pullups 

25 Devils Lunges 

*Goal Weight 40/25

Mobility: 

 

1 Min Standing Straddle

2 Min Sumo Squat 

1 Min Lizard Each Side 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

At 0:00

Bike 100/70 Calories 

At 10:00 Begin a new round every 2 Mins Until 50 Toes To Bar are Completed of:

7 Burpees To a Target 

7 Wallballs 

Max Toes To Bar  

At 26:00 Time Cap 

*If No Toes to bar 100 Medball Situps 

**When all Reps of Toes to Bar are completed ride bike easily until all athletes are finished

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

Week of 093024

Week of 093024

Announcements: 

Friday October 4th - 5:30PM After Class- Member Meeting - Be There. 

Schedule for the Month of October 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 

Monday: Class at 4PM and 5PM (LAST 4PM CLASS)

 
Warmup with 400M Jog Then 3 Rounds of:

Bike 45 Seconds

15 Toe Touches 

5 Kip Swings 

10 Airsquats 

5 Rollover V sits 

Strength:

On the 1:30 X 7 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Climb to a max for the day 

Conditioning: 16 Minute Cap 

5 Rounds For Time of: 

6 Hang Power Cleans 135/95 Goal 

9 Pushups 

12 Situps 

15/12 Cals Bike 

*Should be roughly 65% of days complex

Mobility: 

1 Min Dragon Each Side

2 Min Sumo Squat 

1 Min Standing Forward Fold 

Wednesday: One Class at 5:00PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Broad Jumps 

10 Airsquats 

5 Inchworms 

10 Lunges 

Strength: 

Push Press

7-7-7-7

Use 90% Strict Press Max Across

Conditioning:

As Many Rounds as Possible in 7 Minutes: 

7 Burpees 

14 Dumbell Lunges (Hang Position) (Goal 50/35)

Rest 2 Minutes 

As Many Rounds as Possible in 5 Minutes: 

7 Burpees Over The Dumbell 

14 Front Rack Dumbbell Lunges 

Rest 2 Minutes 

As Many Rounds as Possible in 3 Minutes: 

7 S.A Devils Press

14 OH Dumbbell  Lunges 

*Use 1 Dumbbell in all couplets

Mobility:

1 Min Seal 

1 Min Lizard Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - Member Meeting After Class - Be There

Dynamic Group Warmup (Coaches Choice)

Strength:

Back Squat 

7-7-7-7-7

Build so that last 2 Sets are close to Failure

Conditioning: 

On The Minute for 15 Minutes Complete: 

Min 1: 20 Wallballs

Min 2: 15 Box Jumps 

Min 3: 10 Deadlifts @ 55% 1 RM 

Min 4: Max Strict Pullups 

Min 5: Rest 

Mobility: 

 

1 Min Dragon Each side 

1 Min Lizard Each Side 

2 Min Sumo Squat 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

5 Rounds For Time : 

Run 800M 

30 Hand Release Pushups 

30 KB Swings 

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

Week Of 092324

A Few Announcements: 

Wednesday Sept 25th - 1 Class only at 4:30PM 

Monday Sept 30th - LAST 4:00PM Class

Schedule for the Month of October will be: 

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

*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when the reduced schedule begins.  

Week Of 092324

Monday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Jumping Airsquats 

5 High Reach Burpees 

10 Pushups 

5 Strict Pullups 

Conditioning: 15 Min Time Cap 

5 Rounds for Time of:

15 Wallballs 

10 Dumbbell Box Step Ups 

5 Devils Press

(Goal Dumbbell Weight 30/20)

Strength:
 
Dumbbell Bench Press

15-15-15-15

Use a weight that would not allow for 20 Across

Mobility: 

1 Min Twisted Cross Each Side

1 Min Puppy Dog 

2 Min Sumo Squat 

Wednesday: One Class at 4:30PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

10 Situps 

5 Rollover V Sits 

Mobility:

1 Min Seal 

1 Min Wrists Each Side  
2 Min Seated Straddle 

Strength:

On The 2nd Minute for 14 Minutes Complete: 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

Climb to a max for the unbroken Complex 

Conditioning:

For Time: 

Run 400M 

20 Clean and Jerks (Goal 95/65)

Run 400M 

15 Clean and Jerks (Goal 135/95)

Run 400M 

10 Clean and Jerks (Goal 155/105) 

* If Scaling just make sure weights increase across rounds 

Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

Dynamic Group Warmup 

Mobility: 

 

1 Min Dragon Each side 

1 Min Lizard Each Side 

2 Min Sumo Squat 

Strength:

5 Climbing Sets From The Rack of:

Front Rack Lunges 

12-12-12-12-12

*Step Back 

Conditioning: 

3 Rounds Each For Time of: 

10 Strict Pullups 
20 KB Swings 
30 Front Squats (Goal 95/65)

*Rest 1 Minute Between Rounds 

Saturday: Class AT 8:30AM

As Many Rounds As Possible in 25 Minutes of: 

35/30 Cals Bike 

20 DB Snatches (Goal 50/35)

15 Toes To Bar 

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