Week Of 101022

 Week Of 101022

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Broad Jumps  

5 Kip Swings

10 Pushups 

5 Rollover V sits 

Conditioning: 15 Min Time Cap 

4 Rounds for time of: 

15 Wall Balls 20/14

12 Pull-ups 

12 Kettlebell Swings, 35/25 

12 Shoulder Press, 55% 1RM

Strength: 

Build up to 60% of your 1 RM and then perform all sets at that weight

Bench Press

4 Sets of 7-10 Reps @ 60% of 1 RM Bench Press

Mobility: 

2 Min Tall Saddle

1 Min Each Side Saddle Archer

 1 Min Each Side Forward Leaning Dragon 

2 Min Seated Straddle 

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

15 Tempo Air Squats

5 Box Jumps

5 High Reach Burpees 

Mobility: 

1 Min Wrist Strech Top and Bottom

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

1 Min spinal Twist each side

 Conditioning: 

For time: 

10 Front Squats, (.3-.5 Bodyweight)

20 Box Step-ups 24/20 

Rest 3 mins – 

10 Front Squats, (.3-.5 Bodyweight)

25/18 Air Bike Calories

Rest 3 mins – 

10 Front Squats, (.3-.5 Bodyweight)

50 Sit-ups

Strength:

 5 Sets of 7 Barbell Row  

Use a load that can completed unbroken slow and controlled for all sets 

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Jump Squats 

15 Toe Touches

Strength:

On The 2nd Minute for 10 Minutes Complete:

 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean  

@ 55% Max Squat Clean 

 
Conditioning: 12 Minute Time Cap

10 rounds for time of: 

10 Left + 10 Right Dumbbell Deadlifts 35/25 

10 Dumbbell Floor Press, 35/25 

10 Burpees 

 Mobility: 

1 Min Wrist Stretches each side

2 Min Sumo Squat 

2 Min Saddle Pose  

1 Min Downward Dog 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

4 Rounds for time of: 

Run 400M 

50 Airsquats 

100 Meter Uphill Farmers Carry 2 X 53/35

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