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