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