Week of 041524

 

Week of 041524

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Rollover V sits 

30 Singles 

Conditioning: 

3 Rounds for Time of: 

50 Double Unders 

50 Alternating Box Step Overs 

30 Dumbbell Snatches 

Strength:

Back Squat 

5-5-5-5-5

*Using 80% of 3RM

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Each Side 

1 Min Spinal Twist Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Kip Swings 

Strength:

On the 2nd minute for 14 Minutes complete: 

1 Power Clean 

2 Front Squats 

3 Shoulder To Overhead 

Climb to a heavy complex for the day 

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

5 Power Cleans*

5 Front Squats*

5 Shoulder to Overhead*

*185/135 Max, 155/105 Goal (or heaviest weight from complex)

Mobility:

2 Min Seal Pose 

2 Min Standing Forward Fold 

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Conditioning: 

For Time: 

50 Kipping Pullups (or 2X Reps Ring Rows)

Run 400M

21 Thrusters 

Run 800M 

21 Thrusters 

Run 400M 

50 Kipping Pullups (or 2X Reps Ring Rows)

*95/65 Goal 

Strength: 

Barbell Row 

7-7-7-7-7

*Use 70% Across 

Mobility: 

2 Min Sumo Squat 

1 Min Childs Pose 

1 Min Seal

2 Min Saddle

Saturday:

Strength and Conditioning: 30 Min Cap 

5 Rounds for Time of:

50/30 Cals Bike 

9 Bench Press (185/135 Goal)

18 Hand Release Pushups

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 040824

Week of 040824

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats

30 Toe Touches 

Strength: 

15 Minutes to climb to a 1 rep max Deadlift 

Suggested rep scheme - Climbing in weight: 

10-5-3-1-1-1-1.....

Conditioning: 12 Minute Cap 

10-9-8-7-6-5 Reps For Time of: 

Deadlift 

Box Jump 

Toes To Bar 

*Goal 225/155 or roughly 55% Days Max 

Mobility: 

1 Min Single Leg Forward Fold Each Side 

1 Min Dragon Each Side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Burpees

Strength:

Thruster

3-3-3-3-3

Take from the floor climb to a max triple...

Conditioning: 15 Min Cap 

6 Rounds For Time:

Bike 24/18 Calories 

12 Thrusters* 

* Roughly 65% Days Max Triple (135/95 Max, 115/75 Goal)

Mobility:

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Kip Swings 

10 Jump Squats 

10 Situps 

15 Airsquats 

Conditioning: 

30-20-10 Reps For Time of: 

Kipping Pullups (or 2X Reps ring rows) 

Wallballs 

Burpees to a Target 

Strength: 

Weighted Pullups 

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

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

For Time: 

Run 5K

(Set a new baseline 5K time for the spring) 

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 040124

Week of 040124

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

30 Mountain Climbers 

10 Airsquats 

Conditioning: 

5 Rounds For Time of: 

18 Hand Release Pushups 

15 KB Swings 

12 Goblet Squats 

9 Box Jump Overs 

Strength:

Back Squat 

8-8-8-8

*Using 75% of Last weeks triple

Mobility: 

2 Min Sumo Squat 

1 Min Twisted Cross Each side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

10 Jumping Lunges 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans + 3 Push Press 

Climb AFA

Conditioning: 

5 Rounds of 3 Mins on 1 min off of: 

20/16 Cals Bike 

3 Power Clean and 1 Jerk Using Days Heaviest lift 

Max Wallballs in Remaining Time 

Mobility:

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Burpees 

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Shuttle Run 

Conditioning: 

For Time: 

3 Rounds of: 

100 Foot Bear Crawl (Single Dumbbell in hand)

12 Dumbbell Snatches (50/35 Goal) 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Broad Jumps 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Walking Lunges (Single DB Overhead)

12 Single Arm Devils Press (50/35 Goal)

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Pullups 

Strength: 

Barbell Row 

5-5-5-5-5

*Climb To a Heavy 5 

Mobility: 

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

Bike 50 Calories 

Run 400M (or ski 25 cals)

Bike 40 Calories 

Run 400M (or ski 25 cals)

Bike 30 Calories 

Run 400M (or ski 25 cals)

Bike 20 Calories 

Run 400M (or ski 25 cals)

Bike 10 Calories 

Run 400M (or ski 25 cals)

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 032524

Hit those targets.....

Week of 032524

Strength first, Conditioning second, Mobility last all week....

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

15 Toe Touches

10 Side Lunges 

5 Strict Pullups 

Strength:

Back Squat 

3-3-3-3-3

*Climb to a heavy triple

Conditioning: 

27-21-18-21-27 Reps For Time of: 

Medball Cleans 

KB Sumo Deadlift High Pulls 

Situps 

Mobility: 

2 Min Sumo Squat 

1 Min Seal 

1 Min Dragon Each side 

1 Min Seated Forward Fold 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Sec Plank

20 Sec Bar hang 

30 Mountain Climbers 

20 Shoulder Taps

Strength:

Push Press

4-4-4-4-4

Use roughly 90% Strict Press max 

Climb AFA

Conditioning: 15 Minute Cap 

3 Rounds For Time of: 

21 Hand Release Pushups 

42 Thrusters (75/55 Goal)

84 Double Unders 

Mobility:

2 Min Sumo Squat 

1 Min Childs Pose 

2 Min Lizard Each side 

Friday: Class at 5:00 PM 

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 High Reach Burpees 

5 Rollover V Sits 

10 Lunges 

10 Airsquats 

Strength: 

Bench Press

10-10-10-10

Use Roughly 65% Across 

Rest as needed between sets to complete sets of 10

Conditioning: 

5 Rounds Each for time of: 

18/13 Cals Bike 

12 Dumbbell Deadlifts 

9 Dumbbell Hang Cleans 

6 Dumbell Jerks 

3 Strict Pullups

*Rest 1:00 Between Sets

** Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Single Leg Forward Fold each side 

1 Min Twisted Cross Each side

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

As Many Rounds as Possible in 7 Minutes of: 

14 Bar Facing Burpees 

14 Front Rack Lunges (Goal 115/75)

Rest 3 Minutes Then: 

As Many Rounds as Possible in 7 Minutes of: 

14 Lateral Burpees 

14 Clean and Jerks (115/75 Goal) 

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 031824

Week of 031824

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Inchworms

5 Rollover V sits 

Strength:

Strict Press 

5-5-5-5-5

Use Roughly 65-70% Max 

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

8 Single Arm Devils Press 50/35

10/10 Single Dumbbell Suitcase Deadlifts 50/35

12 Box Jump Overs 

14 Situps 

50 Double Unders or lateral hops 

Mobility: 

2 Min Standing Straddle

1 Min Seal 

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 

5 No Pushup Burpees 

*Empty Bar 

Mobility:

2 Min Suno Squat 

1 Min Twisted Cross Each Side 

2 Min Seated Straddle

Strength:

On the 1:30 X 5 Complete: 

3 Power Cleans + 3 Jerks 

Climb AFA

Conditioning: 

4 Rounds of 3:30 Mins on 1:30 Off of: 

Run 400M

12 Bar Facing Burpees 

In Remaining time complete AMRAP Clean and Jerks (@ 95/65 Goal)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

30 Mountain Climbers 

10 Airsquats 

10 Situps 

5 Kip Swings 

Mobility: 

2 Min Sumo Squat

1 Min Single Leg Forward Fold each side 

2 Min Seated Straddle 

Strength: 

Deadlift

3-3-3-3-3

*Using roughly 75% Max for all sets 

Conditioning: 

On The minute for 24 Minutes complete: 

Min 1: 15/12 Cals Bike

Min 2: 15 Toes To Bar 

Min 3: 15/12 Cals Bike 

Min 4: 10 Strict Pullups or 10 Barbell Rows if Less than 3 Strict Pullups (3/4 BW)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

For Time: 

100 Airsquats and Then: 

50-40-30-20-10 Reps of: 

Box Jumps 

Wallballs 

KB Swings 

* Bike 16/14 Cals Between Each Round 

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 031124

Week of 031124

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

20 Sec Hollow Hold

5 High Reach Burpees

5 Inchworms

10 Airsquats 

Strength:

Bench Press 

10-10-10-10

Use 60% 3 Rep Max 

Conditioning: 

10-9-8-7-6-5-4-3-2-1 Reps For Time Of: 

Thrusters (135/95 Goal) (Ability to complete in no More than 2 sets on any set)

*30 Double Unders + 3 Strict Pullups after each round

Mobility: 

2 Min Standing Straddle

1 Min Twisted Cross Each Side 

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 Front Rack Lunges 

Empty Bar 

Mobility:

2 Min Lizard Each Side

1 Min Child Pose 

2 Min Straddle

Strength:

Back Squat 

5-5-5-5-5

*Climb to a HEAVY set (not a max set) 

Conditioning: 15 Min Cap

7 Rounds for Time of: 

7 Box Jumps 

7 Hang Power Cleans (115/75 Goal)

7 Push Press

7 Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

50 Foot Inchworm

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Jog 

Mobility: 

2 Min Sumo Squat

1 Min Supine Twist Each Side 

2 Min Forward Leaning Dragon Each side 

Strength: 

Weighted Pullups 

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

Conditioning: 

As Many Rounds as Possible in 18 Minutes of: 

100 Foot Goblet Lunge (50/35 Goal)

8 DB Facing Burpees 

100 Foot Shuttle Run 

16 DB Snatches (8L/8R)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds for Time of: 

7 Clean and Jerks 155/105 Goal 

7 Burpee Pullups 

Rest 4 Minutes

2 Rounds for Time of: 

21 Wallballs 

14 KB Swings 

7 Deadlifts (275/185 Goal)

Rest 4 Minutes

2 Rounds For Time of: 

Run 400M 

30 Toes To Bar 

20 Cals Bike 

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 030424

 

Congrats to Chrissy for winning the February Challenge. Her commitment showed as always! Her gym dues for the months of March and April will be free!   A lot less participation than I had hoped for from the group but I hope those that gave SOME effort took something away from it....

Week Of 030424

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
10 Pushups 

5 Rollover V Sits  

Strength:

Push Press 

4-4-4-4-4

Use 90% Strict Press Max 

Conditioning: 

For Time: 15 Minute Cap 

21 DB Snatches Right Arm

21 Lateral Burpees over the dumbell

21 DB Snatches Left Arm

21 Lateral Burpees over the dumbbell

15 DB Snatches Right Arm

15 Lateral Burpees over the dumbbell

15 DB Snatches Left Arm

15 Lateral Burpees over the dumbbell

9 DB Snatches Right Arm 

9 Lateral Burpees pver the dumbell 

9 DB Snatches Left arm 

9 Lateral Burpees over the dumbbell 

Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Seal

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

15 Toe Touches 

5 High Reach Burpees 

Mobility:

2 Min Dragon Each Side

1 Min Standing Forward Fold

2 Min Standing Straddle 

Strength:

Front Squat 

7-7-7-7-7

Using 55% of Last weeks Max 

Conditioning: 

On The 6th Minute for 4 Rounds (24 Minutes)

40/30 Cal Bike 

25 Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 Inchworms 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat

2 Min Single leg Forward Fold Each Side 

1 Min Supine Twist Each Side 

2 Min Seated Straddle

Strength: 

Deadlift 

7-7-7-7-7

Using 55% 1 Rep Max Across 

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

12 Toes To Bar 

12 Hang Squat Cleans (goal 95/65)

12 Box Jump Overs 

24 Situps 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

6 Rounds Fpor Time of: 

Run 400M 

10 Burpee Pullups 

7 Push Jerks 

Goal 155/105 (Should have ability to go Unbroken)

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