Saturday, January 21, 2023

012323

                                                                         


Week of 012323

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 
15 Toe Touches
5 Kip Swings 
5 No Pushup Burpees

Conditioning: 12 Minute Time Cap 

5 Rounds for Time of: 

5 Deadlifts @ 60% 1 RM 
10 Burpees 
15 Airsquats 

Strength:

Weighted Pullups 
3-3-3-3-3-3

If less than 3 unbroken strict pullups - Scale to accumulate 30 of most difficult progression 

Mobility: 

2 Min Seated Forward fold
2 Seated Straddle  
1 Min Seal Position 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Sec Plank 
10 Airsquats 
10 Situps
30 Single Jumps 

Mobility:

1 Min Wrist Stretch Each side 
1 Min Seal Pose 
1 Min Lizard each side 

Conditioning: 

As many Rounds as Possible in 14 Minutes of: 

30 Hand Release Pushups 
40 Wallballs 
80 Double Unders (or 1 Min Practice)

Strength:

Push Press 
4-4-4-4-4

Use 80% Of 1 RM Strict Press (Floor or rack)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
5 2 Pushsup Inchworms 
5 Rollover V Sits  

Mobility: 

1 Min Saddle Archer Each Side
2 Min Sumo Squat
2 Min Puppy Dog 

Conditioning: 

2 Rounds For Time: 

50 KB Swings 
25 Toes To Bar 
50 Box Jump Overs 

Strength: 

Front Squats 
9-9-9-9

@ 55% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

As Many Rounds as Possible in 25 Minutes of: 

Bike 1800M 
8 Devils Press 
8 Dumbbell Hang Cleans 
8 Dumbbell Push Press

Using a weight 8 Push Press is possible when fresh..

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

Sunday, January 15, 2023

Week of 011623


Week of 011623

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 
15 Toe Touches
10 Inchworms 

Conditioning: 

2 Rounds for Time of: 
100 Single Unders 
5 Deadlifts @ 65% Of Days Max 

Rest 2 Mins 

2 Rounds For time of: 
30 Wallballs 
5 Deadlifts @ 65% of Days Max 

Rest 2 Mins

2 Rounds For time of: 
40 Burpees 
5 Deadlifts @ 65% of Days Max 

Strength:

8 Mins to establish a max Deadlift for the Day 

Mobility: 

2 Min Seated Forward fold
2 Seated Straddle  
1 Min Seal Position 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 
5 Inchworms
10 Airsquats 
10 Situps

Mobility:

1 Min Twisted Cross Each side 
1 Min Tall Dragon Pose each side 
1 Min Lizard each side 

Conditioning: 15 Minute Time Cap 

4 Rounds For Time of: 

50 Pushups 
35 KB Swings 
20 Goblet Lunges 

*Use a KB that you have the ability to do 35 Unbroken swings with.  This will allow the load to be suffiecient for the higher rep lunges.. If stabilty is a problem in the lunges, do not use weight on the lunges.  

Strength:

Bench Press 
5-5-5-5-5

Use 65% Of 1 RM for all sets 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
5 Strict Pullups 
5 Rollover V Sits 
10 Lunges 

Mobility: 

2 Minutes Saddle 
1 Min Straddle Archer Each Side
2 Min Sumo Squat

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

Bike 1200M 
15 Thrusters 65/45
12 Pullups 

Strength: 

Back Squats 
7-7-7-7

*Use 55% of 1 RM for all sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

45 Clean and Jerks Using 55% Max Jerk 

*Every Minute on the Minute until Everyone is Done Stop and Perform a 50 Foot Farmers carry 50/35

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

Sunday, January 8, 2023

Week of 010923

                                                                 


Week of 010923

Monday Class at 5:00PM

Warmup with 5 Mins of Bike 

Then 3 Rounds of:

20 Lunges 
5 Rollover V sits
10 Airsquats 
45 Flutterkicks 

Conditioning: 15 Minute Time Cap 

50-40-30-20-10 Reps For Time of: 

KB Goblet Lunges (Per Leg)
Situps 
KB Swings 

*Use a weight you could complete 25 unbroken KB Swings with when fresh 

Strength:

Back Squat 
7-7-7-7-7

*Using 55% Of 1 RM for All Sets 

Mobility: 

2 Min Sumo Squat 
1 Min Puppy Dog 
1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup Inchworms 
15 Toe Touches 
10 Airsquats 

Mobility:

1 Min Twisted Cross Each Side 
1 Min Tall Dragon Each Side 
1 Min Seated Straddle 
2 Min Seated Forward Fold

Conditioning: 15 Minute Time Cap 

6 Rounds for Time of; 

3 Deadlifts @ 70% Max (275/185 Max)
7 Strict Pullups (Bands where needed)
14 Burpee Box Jumps 

Strength:

Strict Press 
5-5-5-5-5

Use 65% Of 1 RM for all sets 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
10 Pushups 
10 Situps 
5 Strict Pullups 

Mobility: 

2 Minutes Saddle 
1 Min Straddle Archer Each Side
2 Min Sumo Squat

Conditioning: 

Death By Bike Calories for 12 Minutes 

Rest 3 Minutes and then:

Death By Hang Squat Cleans @ 50% Max Squat Clean For 12 Minutes

If a round is failed go back to 1 on the next minute until 12 minutes is complete...

Strength: 

8 Mins to Establish a 1 Rep Max Squat Clean 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

4 Rounds For Time of: 

18/15 Calories Bike 
15 Toes To Bar 
12 Thrusters 
9 Bar Facing Burpees 

*Thrusters should be a weight that can be done for 15 Reps when fresh but not 25 

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

Sunday, January 1, 2023

Week of 010223

 

Week of 010223

Monday Class at 5:00PM

Warmup with 5 Mins Jumprope

Then 3 Rounds of:

10 Tempo Squats 
5 Inchworms 
10 Kip Swings 
30 Singles 

Conditioning: 12 Minute Time Cap 

3 Rounds for time: 10 Minute Time Cap 

15 Thrusters 
50 Double Unders 

*Use the weight you used on Front Squats or 135/95 Max

Strength:

Front Squat 
10-10-10

Using 35% 1 RM Back Squat 

Mobility: 

1 Min Wrists Each Side 
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 2 Pushup Inchworms 
5 Burpees
10 Jump Squats
10 Situps

Mobility:

1 Min Pigeon Each Side 
2 Min Seated Forward Fold
1 Min Seal Stretch

Strength:

Bench Press 
15-12-9-7-7

Conditioning: 12 Min Cap

50-35-20 Reps For Time of: 

Wallballs 
Russian KB Swings 

* Looking to go one step heavier than usual on KB Swings here since we are not going overhead...

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
10 Kip Swings 
10 Pushups

Mobility: 

2 Minutes Saddle 
1 Min Straddle Archer Each Side
2 Min  Sumo Squat
1 Min Butterfly Groin Stretch

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

7 Deadlifts Using 55% of you 1RM
14 Dumbbell Push Press 50/35
7 Lateral Burpees
14 Pullups 

Strength: 

Barbell Row
10-10-10-10

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

On The 6th Minute for 24 Minutes Complete:

Bike 15/12 Calories
12 Toes To Bar 
12 Clean and Jerk 
Bike 15/12 Calories

Use a weight that you can do in no more than 2 sets 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

Sunday, December 25, 2022

Week of 122622




 

Week of 122622 

REGULAR SCHEDULE ALL WEEK

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

5 Broad Jumps 
15 Toe Touches
5 Inchworms 
15 Airsquats 

Conditioning: 

3 Rounds for Max Reps of:

1 Min: Dumbbell Thrusters 
1 Min: Dumbbell Facing Burpees 
1 Min: Dumbbell Power Snatches 
1 Min: Dumbbell Facing Burpees 
1 Min Rest 

No Rest During Transitions

Strength:

Back Squat 
5-5-5-5-5

Use 65% 1 RM for All Sets

Mobility: 

1 Min Single Leg Forward Fold Each Side 
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:

10 Tempo Squats 
5 Burpees 
10 BootStrappers
5 2 Pushup Inchworms 

Mobility:

1 Min Lizard Pose Each Side
1 Min Pigeon Each Side 
2 Min Butterfly Groin Stretch 

Strength:

Inside 5 Mins Establish a 1 Rep Max Strict Press then:

Every 2 Mins for 5 Sets complete: 

8 Reps @ 55% Days Max

Conditioning: 12 Min Cap

3 Rounds For Time of: 

Bike 28/25 Calories 
12 Deadlifts at Bodyweight for Men (3/4BW for women)
21 Box Jumps

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
30 Second Tall Plank 
10 Kip Swings 
30 Sec Hollow Hold 

Mobility: 

2 Minutes Saddle 
1 Min Seal Pose 
2 Min  Sumo Squat
1 Min Happy Baby

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

12 Power Cleans (45,55,65,75% 1RM)
12 Pullups 
12 Hand Release Pushups 

*Increase Power Clean Load each Round

Strength: 

8 Mins to Establish a 1 Rep Max Power Clean 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

For Time:

22 Toes To Bar 
22 KB Swings
22 Goblet Squats 
22 Burpee Broad Jumps 
22 Wallballs
22 Calories Bike 
Run 1 Mile
23 Toes To Bar 
23 KB Swings 
23 Goblet Squats
23 Burpee Broad Jumps 
23 Wallballs
23 Calories 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

Saturday, December 17, 2022

Week of 121922

Week of 121922 

REGULAR SCHEDULE ALL WEEK

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

5 Broad Jumps 
10 Kip Swings 
5 inchworms  
10 Tempo Squats 

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

30 Wallballs 
10 Hang Power Cleans @ 60% of the days max 
8 Strict Pullups 

Strength:

On The 1:30 X 5 Climbing Sets
Build to a Heavy Set of 3 Hang Power Cleans

Mobility: 

1 Min Wrist Strech Each Side
2 Min Pigeon Stretch (Each side)
2 Min Seated Forward Fold

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 
5 Inchworms
20 Sec Hollow Hold 
30 Flutterkicks 

Mobility:

1 Min Puppy Dog Stretch
2 Min Sumo Squat 
1 Min Seal Position
1 Min Standing Forward Fold

Strength:

Inide 5 Minutes Establish a 5 Rep Max Barbell Row with perfect form 
Then Every Other minute (starting at 6) complete:

4 Sets of 8 @ 65% of the days 5 RM

Conditioning: 15 Min Cap

As Many Rounds as Possible in 15 Minutes of: 

150 Foot Farmers Carry (3X Down and Back)
35 Single Unders 
15 Situps 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
10 Tempo Pushups 
15 Toe Touches 
5 High Reach Burpees

Mobility: 

1 Min Each side Saddle Archer
2 Minutes Saddle 
1 Min Childs Pose 

Conditioning: 15 Minute Cap 

7 Rounds for time of: 

10 Push Press 
12 Deadlift 
14 Box Jumps

*Use Roughly 75% of your Strict Press Max on the barbell 

Strength: 

Bench Press 
7-7-7-7-7

Using 60% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

For Time: 

25 Calories Bike 
20 Front Squats @ 55% Max 
15 Box Step Overs 
50 Calories Bike 
20 Front Squats @ 60% Max
15 Box Step Overs 
75 Calories Bike 
20 Front Squats @ 65% Max
15 Box Step Overs 

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

Sunday, December 11, 2022

Week of 121222

Week of 121222

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

5 Broad Jumps 
15 Toe Touches 
10 Situps 
10 Pushups 

Conditioning: 15 Minute Cap 

With a Running Clock Build to a Max Power Clean in 7 Minutes: 
at Minute 9 Begin: 
21-15-9 Reps of: 
Power Clean @ 60% Days Max 
Lateral Burpee 

Strength:

Bench Press 
7-7-7-7

Using 55% of 1 RM Bench Press 

Mobility: 

1 Min Wrist Strech Each Side
2 Min Seated Butterfly Stretch
2 Min Lizard Pose Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 
5 Inchworms
20 Sec Hollow Hold 
30 Flutterkicks 

Mobility:

1 Min Wrist Stretch 
(each side)
1 Min Seal Position 
2 Min Sumo Squat 

Strength:

Push Press 
6-6-6-6

Using 65% Of Max Strict Press 

Conditioning: 15 Min Cap

For Time: 

Bike 1.2 Miles 
Directly Into: 
3 Rounds of: 
50 Double Unders 
25 Walking Lunge Steps 
25 Situps 
15 Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 
5 Rollover V sits 
10 Airsquats 
5 Inchworms

Mobility: 

1 Min Single Leg Forward Fold Each Side 
1 Min Seal Pose 
1 Min Seated Forward Fold 
1 Min Happy Baby

Conditioning: 12 Minute Cap 

For Time: 

100 KB Swings (Use a weight you can safely perform 20 Unbroken reps with)

*Every Minute Including 0 Stop and do 5 Deadlifts @ 55% 1 RM 225/155 Max)

Strength: 

Back Squat 
4-4-4-4-4-4

Using 65% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

5 Rounds for Time of: 

28/25 Calorie Bike 
100 Foot Dumbbell Walking Lunges 
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