Week of 092622:

 

Week of 092622:

Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

30 Sec Half Pushup Hold 

5 Burpees 

30 Sec Parallel Squat Hold 

10 Jump Squats 

Conditioning:
Every 5 Mins for 20 Minutes Complete: 

Run 400M or Bike 28/25 Cals 

Max set of Unbroken Push Jerks 135/95

*Score is total Push Jerks 

 

Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5 Bench Press @ 60% 1RM + Max Hand Release pushups 
Min 2: Rest
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:

10 Step Ups alternating 

10 Split Squats (deep)

10 Cossack Squats 

10 Boot Strappers 

 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 15-12-8-8-8 Deadlifts @ 40-50-60-70-70-70%
Min 2: 12 Box Step Downs (6 Each Side)
 
Conditioning:

3 Rounds for Time of: 

30 Pullups 

30 Front Squats 115/75

100 Double Unders 
 

Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then: 

3 Rounds of:

30 Sec Bar Hang Hold  

10 Tempo Airsquats 

10 Broad Jumps 

10 Pushups 

Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Power Cleans + 3 Jerks @ 55% Clean and Jerk Max 

Even: 8 Lateral Burpees over Bar 

 
Conditioning:

For Time: 

100 Foot Farmers Carry (Bodyweight)

50 Toes To Bar 

25 Burpee Box Jump Overs 30/24

Saturday:

Class at 8:30am

 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:

3 Rounds for Time of: 

48 Calories Bike 
24 Pushups 

48 Double Unders 

24 KB Swings 72/53

48 Walking Lunges 

24 Wallballs 
 

Weekly Static 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

091922

Week of 091922:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats
10 Lunges Each Leg 
10 Pushups 2 sec pause at top 

30 Mountain Climbers 

Conditioning:

10-9-8-7-6-5-3-2-1 Reps For Time of: 

Double Dumbbell Front Squat 50/35

Dumbbell Facing Burpees

*100 Ft Shuttle Run after each round
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Bike 10/8 Cals 
Min 2: 3- 7 Strict Press @ 70% 1RM 
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
12 Bootstrappers

12 Situps 

30 sec Half Pushup Hold 
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 10 Front Rack Step Back Lunges @ 40% Max Back Squat
Min 2: Rest
 
Conditioning:
 
25-20-15-10 Reps Fo Time of: 

Deadlifts 225/155
Wallballs  
2X Double Unders 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
12 Split Squats (6 Each Side)

12 Cossack Squats

6 Pushups

6 high Reach Burpees
 
Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Front Squats  + 3 Back Squats @ 65%

Even: Rest

 
Conditioning:
 
4 Rounds For Time Of: 

Run 400M 

21 KB Swings 53/35

15 Pullups 

 

Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
Every Minute On the minute for 25 Minutes Complete: 

Minute 1: Bike 13/11 Cals

Minute 2: 7 Hang Power Cleans 115/75

Minute 3: 13 Burpees 

Minute 4: Max Reps Toes To bar 

Minute 5: Rest 
 
Weekly Static 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 091222:

Your Choice.....

Week of 091222:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Medball Squats
10 Box Step Downs Each Leg
30 Singles
 
Conditioning:
 
5 Rounds for Time of:
 
10 Lateral Burpee Box Overs  
20 Medball Cleans
30 Double Unders
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5-7 Unbroken Chin-ups
Min 2: 3- 3 Sec Pause Front Squats @70%
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
6 Inchworms
12 Split Squats
6 Burpees  
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  15 Tap, Tap Pushups + 3 Deadstop Deadlifts @ 70%
Min 2: Rest
 
Conditioning:
 
For Time:
 
Run 800M
 
Then 3 rounds of:
 
5 Double Dumbbell Devils Press 50/35
10 Hang Power Cleans 135/95
 
Then: Run 800M
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds with an empty bar of:
 
5 Tempo Deadlifts
5 Tempo Back Squats
5 Back Rack Shoulder Press
10 Alternating Elbow Rotations
 
Strength:
On The 3^rd Minute for 5 Sets Complete:
 
7 Unbroken Cycles of:
1 Power Clean+1 Front Squat+1 Jerk+1 Back Squat+ 1 Back Rack Jerk
 
*Climb to a max unbroken set
 
Conditioning:
 
8 Rounds Each of 20 seconds on 10 Secs off - of the following:
 
Echo Bike
Push Press 75/55
KB Sumo Deadlift High Pull
 
*Rest 1 Minute Between Movements
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
As Many Rounds as Possible in 25 Minutes Of:
 
5 Strict Pullups
7 Burpees To A Target
16 Lateral Box Step Overs
 

• 3 Pushups On The Minute Including 0:00

 
Weekly Static 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 090522:

Monday:

Class at 8:30 AM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:
8 Dynamic Split Squats (each leg) (knee past toes)
8 Box Step Downs  (each leg)
8 High Reach Burpees
 
Conditioning:
 
5 Rounds for Time of:
 
20 Burpee Box Jumps
18 Single Arm Devils Press 50/35
16 Alternating DB Snatches 50/35
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Accumuluate 30 Secs with Chin Over Bar (underhand Grip)
Min 2: 3-5 Front Squats @65%
 
Wednesday:
 
Class at 5:00 PM – I am planning to be 15 Minutes late for class today.  Please be smart, work as a group through the warm up and then begin to build up your Deadlift with a partner to roughly 65% of your max.  We will begin the Strength work when I arrive and then I will go over the workout.  Thank You for being flexible…
 
Warmup with 5 Mins of Jumprope alternating single unders on the first minute and Double Under Practice for the second (Cap at 30 Double Unders)
 
Then 3 rounds of:
 
12 Tempo Airsquats 
6 Inchworms
12 Lunges
6 Pushups
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  30 Double Unders
Min 2: 3-5 Deadlifts @ 65%
 
Conditioning:
 
As Many Rounds as Possible In 20 Minutes of:
 
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders
 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds of:
 
21 Banded Good Mornings
21 Banded Pull aparts
21 Situps
11 Tempo Airsquats
 
Strength:
On the 2^nd Min for 5 Sets Complete:
 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Jerk
 
Conditioning:
 
3 Rounds For Time Of:
 
50/40 Cal Bike
30 Situps
15 Hang Power Cleans 115/75
10 Strict Press 115/75
Run 400M
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
For Time:
 
400M Farmers Carry 50/35
30 Wallballs
30 Pullups
30 KB Swings
60 Back Rack Step Back Lunges 95/65
30 KB Swings
30 Pullups
30 Wallballs
400M Farmers Carry 50/35
 
Weekly Static 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