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

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

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

Week of 112822

                                                                     

                                                                        Week of 120522

Monday: Class at 5:00 PM

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

5 2 Pushup Inchworms 

5 Rollover V sits 

10 Situps 

5 Kip Swings 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

50 Double Unders 

25 KB Swings 

10 Pullups 

Strength:

Dumbbell Bent Over Row 

15-15-15-15

Use a weight you can safely control for 18 Reps for all sets

Mobility: 

2 Min Puppy Dog Pose 

1 Min Lizard Pose Each Side 

1 Min Thread The Needle Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

12 Lunges 

20 Sec Plank Hold 

5 Pushups 

Mobility:

2 Min Sumo Squat 
1 Min Saddle Archer (each side)

1 Min Twisted Cross (each side)

Strength:

Build To a Max Strict Press 

7-6-5-4-1-1-1 

Conditioning: 15 Min Cap

For Time: 

Bike 30/25 Calories

30 Hang Power Clean and Jerks 

Rest 2 Mins 

30 Seated Z Press 

Rest 2 Minutes 

60 Hand Release Pushups 

Bike 30/25 Calories 

Use 1 Barbell for Both Movements - @ 50% of Max Strict Press 

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: 

2 Min Standing Forward Fold 

1 Min Single Leg Forward Fold Each Side 

1 Min Seal Pose 

Conditioning:

Every 3 Mins For 18 Minutes Complete: 

9 Deadlifts @ 45% Max (No Heavier than 225/155)

9 Burpees Over The Bar 

9 WallBalls 

9 Knees To Elbows 

* Anyone with shoulder concerns should change Knees to elbows to Medball Situps - Be Safe Be Smart...

Strength: 

Front Squat 

6-6-6-6

Using 55% 1 RM - If Unsure about 1 RM use a weight you are sure you could perform 9-12 Reps with across all sets

Saturday: 

No Saturday Class this week.  I appreciate your understanding and promise this will be the last cancelled Saturday for the near future.  I am traveling this weekend (Again) So get outside and use your fitness in a creative way, MOST CREATIVE WORKOUT POSTED WINS A FREE ZIP UP HOODIE

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 112822

 

Week of 112822

Monday: Class at 5:00 PM

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

10 Tempo Squats 

5 Kip Swings 

5 Inchworms

30 Singles 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

5 Dumbbell Thruster

10 Toes To Bar 

30 Double Unders

*Using Dumbbells you can safely perform 8-12 Reps With 

Strength:

Dumbbell Bench Press

15-15-15-15

Use a weight you can safely control for 18 Reps for all sets

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

15 Situps 

5 Rollover V sits 

5 Kip Swings

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Saddle Archer
2 Min Sumo Squat

Conditioning: 15 Min Cap

10 Rounds For Time of: 

6 Strict Pullups 

60 FlutterKicks 

10 Back Squats 75/55

* Barbell Should be Light (Use no More than 25% 1RM)

Strength:

Barbell Row 

10-10-10-10

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

15 Toe Touches 

12 Lunges 

20 Shoulder Taps 

5 Broad Jumps 

Mobility: 

1 Min single Leg Forward Fold

2 Min sumo Squat

1 Min Twisted Cross Each Side

Conditioning:

As Many Rounds as possible in 5 Minutes of: 

15/12 Calorie Bike 

15 Pushups 

15 Burpees

Rest 3 Minutes and repeat as 12*, 12, 12 and then 9*,9,9

*9/7

Strength: 

Deadlift

7-7-7-7

Using 55% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

For Time: 

Run 800M

30 Power Cleans

Run 800M

30 Jerks

Run 800M 

*Use The Same weight for the whole workout - Should be roughly 65% of Your Max Jerk

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 112122

Week of 111422

Monday: Class at 5PM

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

5 Inchworms 

10 Tempo Squats 

15 Floor Touches 

5 Broad Jumps 

Conditioning: 10 Minute Cap 

21-15-9 Reps for Time of: 

Power Clean 

Push Press

Burpees

Use 60% of Strict Press Max 

Strength:

in 5 Minutes Build to a 1 Rep Max Strict Press Then: 

7-7-7-7

@ 65% Days Max 

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits
5 Kip Swings 

5 Burpees

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Half Front Split (each side)
2 Min Seated Straddle
1 Min Seal

Conditioning: 15 Min Cap

8 Rounds For Time of: 

20 Situps 

8 Pullups 

Bike 10/8 Calories 

Strength:

Deadlift

6-6-6-6

Use 65% of 1RM

Friday: NO CLASS HAPPY THANKSGIVING 

Saturday: Class at8:30AM

For Time: 

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings 

50 Walking Lunges 

50 Knees to Elbows

50 Push Press 45/35

50 Supermans

50 Wallballs

50 Burpees

50 Double Unders

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 111422

 Week of 111422

Monday: Class at 5PM

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

10 Toe touches
5 Kip Swings
1 Strict Pullup
5 Inchworms

Conditioning:

As Many Rounds as Possible In 12 minutes of:

5 Strict Pull-up
10 Deadlift @60% 1 RM
20 H.R. Push-up

Strength:

5 Mins to establish a 3 Rep Max Bench press for the day
then:
5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

Mobility:

2 Min Sumo Squat
1 Min Dragon Pose Each Side
2 Min Seated Forward Fold

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits
10 Airsquats
10 Sit-up
5 Kip swings

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Single Leg Forward Fold (each side)
2 Min Dragon each side
1 Min Seal

Conditioning: 15 Min Cap

3 Rounds for Time of:

16 Overhead Dumbbell Lunge
20 Dumbbell Hang Clean & Jerks (Alt every 5)
20 Box Jumps
10 Toes to Bar

Strength:

Back Squat
7-7-7-7

Use 55% of 1RM

Friday:

Class at 5:00PM - Work Together be safe - Thanks to Roy for opening up and locking up. Move through the day just as it’s written here. Do your best with choosing weights that would allow for unbroken sets when fresh.

Warmup with: 800M Run Then 3 Rounds of:

5 Inchworms
10 Tempo Squats
15 Push-ups
5 Rollover V sits

Mobility:

2 Min Puppy Dog Pose
1 Min Wrist each side
2 Min Seal Pose
1 Min Supine Twist Each side

Conditioning:

As Many rounds as Possible in 16 minutes of:

21 KB Swings
18 Burpees
15/12 Calories Bike
12 Wall balls

Strength:
Strict Press
5-5-5-5-5

Using 55% 1 RM

Saturday:

NO CLASS TODAY

RUN 5K on your own today and record your time…. Extra credit if you find and enter a local race… See you Monday..

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 110722

Week Of 110722

Monday: Class at 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

5 Kip Swings 

1 Strict Pullup 

5 Inchworms 

Conditioning: 12 Minute Cap 

21-15-9 Reps for time of: 

Thruster *

Pullup **

Burpees 

*(Using 55% of Strict Press Max)

** Ring Rows if less than 3 Strict Pullups 

Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 

then:

 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

* Take Barbell from the Floor

Mobility: 

1 Min Wrists Stretching

1 Min Sumo Squat

1 Min Dragon Each Side

2 Min Puppy Dog

 

Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V sits 

5 Inchworms 

10 Toe Touches

10 Airsquats

Mobility: 

1 Min Pigeon Stretch (each side)

1 Min Single Leg Forward Fold (each side)

2 Min Standing Forward Fold

 Conditioning: 

On The 3rd Minute for 8 Rounds Complete: 

Bike 12/10 Calories 

50 Foot Farmers Carry 70/50

8 Toes To Bar 

Strength:

Deadlift 

7-7-7-7

Use 65% of 1RM

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

5 Kip Swings 

10 Floor Touches

10 Situps

10 Airsquats

Strength:

5 Mins to establish a 5 Rep Max Barbell Row for the day 

then:

 5 Sets of 3 Using 70% of Days Max

* Rest 1:30 Between Sets

Conditioning:  12 Minute Cap 

5 Rounds For Time of: 

20 Wallballs 

10 Hang Power Cleans 

* Use 40% Of Max Power Clean 

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Supine Twist Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: No Time Cap

5 Rounds For Time of: 

Run 400M 

15 Push Press *

15 Box Jumps 

* Use 90% Of Mondays 3 Rep Strict Press Max 

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 103122

 Week Of 103122

Monday:

NO STRUCTURED CLASSES MONDAY OCT. 31ST 

DBSC MEMBERS (KIDS AND ADULTS) CAN COME IN FOR OPTIONAL OPEN GYM TIME BETWEEN 3:45PM AND 5:30PM TO GET A WORKOUT IN ON THEIR OWN 

ENJOY YOUR HALLOWEEN, AND YOUR BURPEES... 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

20 Shoulder Taps 

20 Sec Plank

3 Burpees

Conditioning: 

As Many Reps as Possible in 30 Mins

 Working only for 30 seconds on and 30 seconds off of the following cycle: 

Bike Calories 

Walking Lunges 

Burpees 

Situps 

Wallballs 

*Each cycle through will take 5 mins

**Repeat same sequence for 6 complete rounds..

Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 

then:

 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

* Take Barbell from the Floor

Mobility: 

1 Min Puppy Dog Pose

1 Min Thread The Needle Each Side 

2 Min Seal Position

1 Min Leaning Dragon Each Side

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V sits 

8 Inchworms 

16 Toy Soldiers 

Mobility: 

2 Min Seated Forward Fold 

1 Min Lizard Pose Each Side

2 Min Sumo Squat

 Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 65% 1 Rep Max

13 Pushups 

9 Box Jumps 

Strength:

Weighted Pullups 

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

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Broad Jumps 

5 Kip Swings 

10 Situps

Strength:

Build Back Squat up to 60% Max Then: 

Back Squat 

8-8-8-8

 Conditioning:  

On The Minute for 20 Minutes Complete: 

Min 1: 12/10 Calories Bike

Min 2: 12 Deadlifts 9 Hang Cleans 6 Jerks @ 60% Jerk Max

Min 3: 18 KB Swings 53/35

Min 4: Rest

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: No Time Cap

For Time: 

Run 400M

15 Toes To Bar 

30 Single Arm Devils Press 50/35

15 Toes To Bar 

30 Dumbbell Snatch 

15 Toes To Bar 

Run 400M 

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 102422

 Week Of 102422

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

15 Toe Touches 

20 Shoulder Taps 

20 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

30 KB Sumo Deadlift High Pull 53/35

20 KB Pull Throughs 53/35

15 Goblet Squats 53/35

Strength: 

Dumbbell Bench Press

5 Sets of 12 Reps 

Using a weight, you could perform 15 reps with across all sets.. 

Mobility: 

1 Min Seal or Sphinx

1 Min Spinal Twist (each side)

2 Min Forward Fold

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Kip Swings 

5 Empty Barbell Strict Press 

24 FlutterKicks 

Mobility: 

2 Min Puppy Dog Pose 

1 Min Thread the Needle Each Side

1 Min Twisted Lizard Each side 

 Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups 

12 Push Press Using 70% of Strict Press Max 

24 Situps 

Strength:

 5 Sets on the 1:30 of: 

3 Deadlifts 

3 Hang Power Cleans

3 Front Squats 

*Using 65% of Hang Power Clean Max

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Alternating Toy Soldiers 

10 Inchworms 

10 Tempo Squats 

Strength:

Build Front squat up to 50% Max Then: 

Front Squat 

4-4-4-4-4

*Pause in bottom for all reps 

 Conditioning:  15 Minute Time Cap 

4 Rounds for Time of: 

7 Hang Squat Cleans

21 Box Jump Overs 

7 Hang Squat Cleans 

21 Hand Release Pushups 

 * Use 40% Max Hang Squat Clean 

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

On the Minute for 20 Minutes Complete: 

Min 1: Dumbbell Overhead Carry 100 Foot 40/25

Min 2: 12 Burpees 

Min 3: D Ball Carry 100 Foot 

Min 4: Bike 10/8 Calories 

Min 5: 50 Double Unders 

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 101722

Week Of 101722

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

10 Broad Jumps

30 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

5 Power Clean @ 55% 1 Rep Max

10 Pushups

15 Airsquats

Strength: 

Push Press

7 Sets of 4 Reps @ 80% of 1 RM Strict Press

*Take From Floor

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Pose (each side)

 1 Min Each Side Forward Leaning Dragon 

1 Min Each Side Single Leg Forward fold

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

15 Tempo Air Squats

5 Kip Swings 

5 KB Deadlifts each side 

5 Burpees

Mobility: 

2 Min Forward Fold

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

2 Min Puppy Dog Pose 

 Conditioning: 12 Minute Cap 

3 Rounds For Time of: 

Run 400M

21 KB Swings 

12 Pullups 

Strength:

 5 Sets of 5 Deadlifts

All sets @ 45% 1 Rep Max Deadlift 

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Cossack Squats

10 Situps

Strength:

Build Back squat up to 50% Max Then: 

Back Squat 

7-7-7-7-7

 
Conditioning: 12 Minute Time Cap

Every minute on the minute for 20 minutes complete:

6 Dumbbell Squat Clean and Jerks 35/20

5 Burpees

* Score is missed rounds 

 Mobility: 

2 Min Sumo Squat 

1 Min Saddle Archer Each Side

2 Min Saddle Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

Teams of 2 complete 2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH Plate Lunges 45/25

50 Box Jumps

50 Weighted Situps

* 3 Burpees on the minute throughout

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