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