Week Of 103122

 Week Of 103122

Monday:

NO STRUCTURED CLASSES MONDAY OCT. 31ST 

DBSC MEMBERS (KIDS AND ADULTS) CAN COME IN FOR OPTIONAL OPEN GYM TIME BETWEEN 3:45PM AND 5:30PM TO GET A WORKOUT IN ON THEIR OWN 

ENJOY YOUR HALLOWEEN, AND YOUR BURPEES... 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

20 Shoulder Taps 

20 Sec Plank

3 Burpees

Conditioning: 

As Many Reps as Possible in 30 Mins

 Working only for 30 seconds on and 30 seconds off of the following cycle: 

Bike Calories 

Walking Lunges 

Burpees 

Situps 

Wallballs 

*Each cycle through will take 5 mins

**Repeat same sequence for 6 complete rounds..

Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 

then:

 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

* Take Barbell from the Floor

Mobility: 

1 Min Puppy Dog Pose

1 Min Thread The Needle Each Side 

2 Min Seal Position

1 Min Leaning Dragon Each Side

 
Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V sits 

8 Inchworms 

16 Toy Soldiers 

Mobility: 

2 Min Seated Forward Fold 

1 Min Lizard Pose Each Side

2 Min Sumo Squat

 Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 65% 1 Rep Max

13 Pushups 

9 Box Jumps 

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Broad Jumps 

5 Kip Swings 

10 Situps

Strength:

Build Back Squat up to 60% Max Then: 

Back Squat 

8-8-8-8

 Conditioning:  

On The Minute for 20 Minutes Complete: 

Min 1: 12/10 Calories Bike

Min 2: 12 Deadlifts 9 Hang Cleans 6 Jerks @ 60% Jerk Max

Min 3: 18 KB Swings 53/35

Min 4: Rest

 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: No Time Cap

For Time: 

Run 400M

15 Toes To Bar 

30 Single Arm Devils Press 50/35

15 Toes To Bar 

30 Dumbbell Snatch 

15 Toes To Bar 

Run 400M 

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