Week Of 072224

                                                                     

BACK TO REGULAR SCHEDULE

Week Of 072224

 Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
1 Min Wrists each side

Conditioning: 18 Min Cap 

4 Rounds For Time of: 

50 Airsquats
40 Push Press
30 Situps 
20 Pushups 
10 Lateral Burpees 

*Goal 65/45

Strength:

 

Bench Press

7-7-7-7-7

 

Using 60% Max across  

Wednesday: Class at 4:00PM and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpee Broad Jumps 

10 Airsquats 

10 Situps 
 
Mobility:

2 Min Childs Pose
1 Min Twisted Cross Each Side   
2 Min Sumo Squat 
 
Conditioning:
 
For Time:

As Many Rounds as Possible in 20 Minutes of: 

Run 400M 

10 Clean and Jerks 

16 Walking Lunges (Unweighted)

28 Double Unders (Or lateral Hops)

Use no more than 135/95 or 55% Max Jerk

Strength:
 
8 Minutes To Establish a max Jerk from the floor 
 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
2 Min Seated Forward Fold 

Conditioning:

5 Rounds each for time of: 

10 Strict Pullups 
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps 

*Rest 1 Minute Between Rounds 

**Same Barbell for both Movements 

***Score = Total weights used times Total Time to complete

 

Strength:

 

Deadlift 

3-3-3-3-3

Using 75% Max across 

 

Saturday: CLASS AT 8:30AM

 

Strength and Conditioning:

5 Rounds for Time of:

7 Hang Clean and Jerks

17 Wallballs

8 Bar Facing Burpees

7 Toes To Bar 

Run 400M 

 

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 070824

                                                                  

                                                                    Week Of 070824

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

5 Kip Swings 

5 Burpees 

5 Rollover V Sits  

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Supine Twist Each Side 

2 Min Childs Pose 

Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

3 Strict Pullups 

5 Dumbbell Seated Strict Press 50/35 Goal 

9 KB Swings (70/53 or a bit Heavier than typical)

Strength:

Barbell Row

10-10-10-10

A weight that can be done without bouncing weight for every slow controlled rep 

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpees

15 Airquats 

10 Situps 

20 Jumping Lunges 

Mobility:

2 Min Sumo Squat

1 Min Seal 

1 Min Twisted Cross Each side 

Strength:

Bench Press

10-10-10-10

Use Roughly 55% Across

Conditioning: 20 Min Cap Including Rest 

5 Rounds Each For Time of: 

10/8 Calories Bike 

10 Lateral Burpees Over The Bar 

10 Squat Clean Thrusters 

Rest 2 Minutes 

Goal Weight: 95/65 (Ability to go unbroken when fresh)

Friday: One Class at 4:30PM

Warmup with: 800M Run Then 3 Rounds of:

15 Airsquats

50 Foot Bear Crawl 

12 Situps 

50 Foot Broad Jumps 

9 Pushups 

50 Foot Shuttle Run 

Strength:

Back Squat

10-10-10-10

Using Roughly 55% 1 RM Across

Conditioning: 

5 Rounds of: 

1 Min: Burpees

1 Min: Push Press

1 Min: Bike Cals 

1 Min: Sumo Deadlift High Pulls 

1 Min: Toes To Bar

1 Min: Rest 

*Score is Total reps 

*Goal Weight: 75/55

Mobility:

1 Min Twisted Cross each side 

1 Min Lizard Each Side

2 Min Sumo Squat 

1 Min Down Dog

Saturday: OPEN GYM at 8:30am

Suggested Workout: 

5 Rounds For Time of:

Run 400M

30 Box Jumps 

30 Wallballs 

Goal Time: Under 35 Mins 

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 070424

 

Week Of 070124

2 Mile 4th of July Chelmsford Road Race forms are at the club, Jen is willing to bring yours in if you would like, She will be collecting them Monday night, get in there before your day off!!

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

30 Mountain Climbers 

5 Kip Swings 

10 Pushups 

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Lizard Each Side 

2 Min Twisted Cross Each Side 

Conditioning: 

5 Rounds for Time of: 

6 Clean and Jerks 

12 Box Jumps 

15 KB Swings 53/35

* Goal weight 135/95 (or 60% Max)

Strength:

Front Squats 

4-4-4-4-4

Roughly 70% Max Across

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats 

5 Broad Jumps 

5 Burpees

Mobility:

2 Min Forward Fold
2 Min Sumo Squat

1 Min Butterfly 

1 Min Seated Straddle

Strength:

Strict Press

5-5-5-5-5

*Build to a heavy set of 5

Conditioning: 

On the 6th Minute for 3 rounds complete:

Run 800M 

12 Wallballs 

24 Pushups 

Friday: One Class at 8:30AM

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

15 Toe Touches 

10 Toy Soldiers 

5 Burpees

Strength:

Deadlift

3-3-3-3-3 

Using 70% 1 RM

Conditioning: 20 Min Cap 

5 Rounds For Time Of:

12/10 Cals Bike 

10 Back Rack Lunges 

10 Toes To Bar 

10 Push Press 

10 Pullups 

10 Hang Power Cleans 

Goal weight 95/65 (Should have the ability to do movements unbroken)

Mobility:

1 Min Spinal Twist each side 

1 Min Dragon Each Side

3 Min Sumo Squat 

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout: 30 Min Cap 

Bike 1.2 Miles 

50 Back Squats 

50 Bench Press

Bike 1.2 Miles 

35 Back Squats 

35 Bench Press

Bike 1.2 Miles 

20 Back Squats 

20 Bench Press 

Goal Weight 115/75

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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 062424

 

Week Of 062424

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

15 Bodyweight (AIR) Thrusters

10 Situps 

10 Pushups 

Mobility:

2 Min Sumo Squat 

1 Min Single Leg Forward Fold Each Side 

2 Min Dragon Each Side 

Conditioning: 

On The Minute for 12 Minutes Complete:

Min 1: 15 Burpees

Min 2: 8 Thrusters (Goal 95/65)

Strength:

Inside 8 Minutes Establish a heavy 3 rep Thruster from the floor

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats 

15 Situps 

Mobility:

2 Min Standing Forward Fold
2 Min Sumo Squat

2 Min Seal

1 Min Wrists each side

Strength:

8 mins To Establish a 3 Rep Max Clean and Jerk 

Conditioning: 

5 Rounds For Time of: 

5 Clean and Jerks 

18/15 Cals Bike 

Goal 135/95 (Or roughly 65% of Days Max)

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

10 Toy Soldiers 

5 Broad Jumps 

5 Burpees

Strength:

8 Minutes to Establish a 1 Rep Max Deadlift 

Conditioning: 10 Min Cap 

21- 15- 9 Reps For Time of: 

Deadlifts 

Seated Dumbbell Strict Press (40/25 goal)

Hand Release Pushups

Goal 225/155 (Or roughly 55% of days Max)

Mobility:

1 Min Lizard each side 

1 Min Twisted Cross Each Side 

2 Min Childs Pose

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: 

30 Wallballs 

15 Toes To Bar 

10 Burpee Box Jump Overs

Run 400M 

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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 061724

Week Of 061724

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

10 Toy Soldiers in place 

15 Airsquats 

10 Pushups 

5 Broad Jumps 

Mobility:

2 Min Sumo Squat 

1 Min Forward Leaning Dragon Each Side 

2 Min Down Dog 

Conditioning: 15 Min Cap (Including rest)

5 Rounds Each For Time 

10 Hang Power Cleans 

20 Box Jump Overs 

50 Airsquats 

Rest 30 Seconds 

*Goal 115/75

**Should have ability to perform unbroken with moderate difficulty

Strength:

Back Squat 

5-5-5-5-5

Climb to a difficult (not max) set of 5 

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 No Pushup Burpees 

5 Rollover V sits 

10 Airsquats 

10 V Ups 

Mobility:

2 Min Butterfly 
2 Min Sumo Squat

2 Min Seal

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

12 Front Squats 

9 Bar Facing Burpees 

6 Hand Release Pushups 

Goal 135/95

(a weight that can be done in 2 or less sets)

Strength:

Push Press 

7-7-7-7-7

Using 90% Strict press Max 

From The floor 

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Strength:

Weighted Pullups 

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

Or 4 Sets of 10 Dumbbell Bent Over Row for Those with less than 2 strict Pullups 

Conditioning: 20 Min Cap 

4 Rounds For Time 

Run 400M 

60 Double Unders (Lateral hops)

30 Dumbbell Snatches 

Goal 50/30 

Mobility:

2 Min Sumo Squat 
1 Min Lizard each side 

1 Min Twisted Cross Each Side 

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

With a Partner: 

100 Bench Press *

100 Burpees 

100 Lunges *

100 Situps 

*1 Barbell Weight (Goal 115/75)

** Bike is always working while reps are being completed (Until 300)

*** Partners rotate as needed 

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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 061024

 

                                                                    Week Of 061024

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM

WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

5 Kip swings 

10 Airsquats 

5 High Reach Burpees 

Mobility:

2 Min Sumo Squat 

1 Min Lizard Each Side 

2 Min Childs Pose 

Conditioning:

As Many Rounds as Possible in 4 Minutes of: 

8 Toes To Bar 

10 KB Swings 

12 Goblet Lunges 

Rest 2 Minutes and Repeat for a total of 3 cycles - Aim to meet your reps each 4 min AMRAP...

*Goal 53/35

Strength:

Push Press 

7-7-7-7-7

*Using last weeks 3 rep max strict press across

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Bodyweight Thrusters 

5 No Pushup Burpees 

5 Rollover V sits 

30 Singles 

Mobility:

2 Min Seated Straddle
2 Min Sumo Squat

1 Min Twisted Cross Each side

Conditioning: 

On The 5th Minute for 5 Rounds Complete: 

5 Strict Pullups 

10 Burpees 

15 Thrusters (Goal 95/65)

20 Box Jumps 

* Thrusters should be able to be done unbroken each round, otherwise scale to a weight you can do but don't want to...

Strength:

Bench Press 

10-10-10-10

* Men should use 90% Bodyweight across all sets 

*Women 65% Bodyweight across all sets 

**Rest as needed to keep sets unbroken 

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

50 Foot Bear Crawl 

50- Ft Crab Walk 

50 Foot Broad Jumps 

15 Situps 

Strength:

Barbell Row

10-10-10-10

Slow smooth reps, no bouncing...

Conditioning: 25 Min Cap 

5 Rounds For Time of: 

Run 400M 

16 Seated Dumbbell Z Press (Goal 35/20)

8 Back Squats 135/95 Goal 

*Barbell Should be able to be Taken from the floor safely otherwise scale 

Mobility:

2 Min Happy Baby 
1 Min Spinal Twist each side 

1 Min Seal

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

10 Rounds For Time:

10/8 Cals Bike
2 Deadlifts (1.5XBW/BW)
4 Devils Press *
8 Pushups
12 Wallballs

* Goal 40/25

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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 060224

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM
MONDAY JUNE 3RD - 1 ADULT CLASS AT 4:30PM AND 1 KIDS CLASS AT 6PM
WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE

Week Of 060224

Monday: ONE CLASS AT 4:30PM - THIS WEEK ONLY

Warmup with 5 Min Jog Then 3 Rounds of:

10 Airsquats

12 Pushups 

10 Situps 

5 Burpees 

Mobility:

5 Min Sumo Squat 

1 Min Seal 

Conditioning:

5 Rounds of 3 Minutes on 1 Min Off Of: 

3 Power Cleans 

6 Pushups 

9 Airsquats 

Goal Weight 135/95

(Should Have ability to keep all barbell rounds unbroken)

Strength:

Strict Press

3-3-3-3-3

* Take From The floor 

**Climb To a Heavy Triple 

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms
10 Airsquats

5 Strict pullups 

10 Pushups 

Mobility:

1 Min Lizard Each Side 
2 Min Seated Forward Fold 
2 Min Sumo Squat

Conditioning: 20 Min Cap 

3 Rounds For Time of: 

Run 800M 

30 KB Swings 

15 Toes to Bar 

Strength:

Back Squats 

3-3-3-3-3

*Climb To a Heavy (not max) Triple 

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees

Strength:

1 Rep Clean and Jerk (Power or Squat)

Climb To a Max for the day inside 8 Minutes Then Directly Into..... 

Conditioning: 

Minutes 8-24 (16 Minutes) As Many Rounds as Possible of: 

Bike 16 Calories 

15 Wallballs 

7 Clean and Jerks (with 50% days heaviest weight)

Mobility:

2 Min Sumo Squat
1 Min Dragon each side
1 Min Wrists each side 

1 Min Seal

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

For Time: 

150 Double Unders 

125 Situps 

100 Box Step Ups 

75 Double Dumbbell Deadlifts 50/35

50 Burpees

25 Pullups 

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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