Week of 112822

 

Week of 112822

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Tempo Squats 

5 Kip Swings 

5 Inchworms

30 Singles 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

5 Dumbbell Thruster

10 Toes To Bar 

30 Double Unders

*Using Dumbbells you can safely perform 8-12 Reps With 

Strength:

Dumbbell Bench Press

15-15-15-15

Use a weight you can safely control for 18 Reps for all sets

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

15 Situps 

5 Rollover V sits 

5 Kip Swings

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Saddle Archer
2 Min Sumo Squat

Conditioning: 15 Min Cap

10 Rounds For Time of: 

6 Strict Pullups 

60 FlutterKicks 

10 Back Squats 75/55

* Barbell Should be Light (Use no More than 25% 1RM)

Strength:

Barbell Row 

10-10-10-10

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

15 Toe Touches 

12 Lunges 

20 Shoulder Taps 

5 Broad Jumps 

Mobility: 

1 Min single Leg Forward Fold

2 Min sumo Squat

1 Min Twisted Cross Each Side

Conditioning:

As Many Rounds as possible in 5 Minutes of: 

15/12 Calorie Bike 

15 Pushups 

15 Burpees

Rest 3 Minutes and repeat as 12*, 12, 12 and then 9*,9,9

*9/7

Strength: 

Deadlift

7-7-7-7

Using 55% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

For Time: 

Run 800M

30 Power Cleans

Run 800M

30 Jerks

Run 800M 

*Use The Same weight for the whole workout - Should be roughly 65% of Your Max Jerk

WEEKLY 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

Week of 112122

Week of 111422

Monday: Class at 5PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

5 Inchworms 

10 Tempo Squats 

15 Floor Touches 

5 Broad Jumps 

Conditioning: 10 Minute Cap 

21-15-9 Reps for Time of: 

Power Clean 

Push Press

Burpees

Use 60% of Strict Press Max 

Strength:

in 5 Minutes Build to a 1 Rep Max Strict Press Then: 

7-7-7-7

@ 65% Days Max 

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits
5 Kip Swings 

5 Burpees

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Half Front Split (each side)
2 Min Seated Straddle
1 Min Seal

Conditioning: 15 Min Cap

8 Rounds For Time of: 

20 Situps 

8 Pullups 

Bike 10/8 Calories 

Strength:

Deadlift

6-6-6-6

Use 65% of 1RM

Friday: NO CLASS HAPPY THANKSGIVING 

Saturday: Class at8:30AM

For Time: 

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings 

50 Walking Lunges 

50 Knees to Elbows

50 Push Press 45/35

50 Supermans

50 Wallballs

50 Burpees

50 Double Unders

WEEKLY 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

Week of 111422

 Week of 111422

Monday: Class at 5PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Toe touches
5 Kip Swings
1 Strict Pullup
5 Inchworms

Conditioning:

As Many Rounds as Possible In 12 minutes of:

5 Strict Pull-up
10 Deadlift @60% 1 RM
20 H.R. Push-up

Strength:

5 Mins to establish a 3 Rep Max Bench press for the day
then:
5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets

Mobility:

2 Min Sumo Squat
1 Min Dragon Pose Each Side
2 Min Seated Forward Fold

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits
10 Airsquats
10 Sit-up
5 Kip swings

Mobility:

1 Min Pigeon Stretch (each side)
1 Min Single Leg Forward Fold (each side)
2 Min Dragon each side
1 Min Seal

Conditioning: 15 Min Cap

3 Rounds for Time of:

16 Overhead Dumbbell Lunge
20 Dumbbell Hang Clean & Jerks (Alt every 5)
20 Box Jumps
10 Toes to Bar

Strength:

Back Squat
7-7-7-7

Use 55% of 1RM

Friday:

Class at 5:00PM - Work Together be safe - Thanks to Roy for opening up and locking up. Move through the day just as it’s written here. Do your best with choosing weights that would allow for unbroken sets when fresh.

Warmup with: 800M Run Then 3 Rounds of:

5 Inchworms
10 Tempo Squats
15 Push-ups
5 Rollover V sits

Mobility:

2 Min Puppy Dog Pose
1 Min Wrist each side
2 Min Seal Pose
1 Min Supine Twist Each side

Conditioning:

As Many rounds as Possible in 16 minutes of:

21 KB Swings
18 Burpees
15/12 Calories Bike
12 Wall balls

Strength:
Strict Press
5-5-5-5-5

Using 55% 1 RM

Saturday:

NO CLASS TODAY

RUN 5K on your own today and record your time…. Extra credit if you find and enter a local race… See you Monday..

WEEKLY 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

Week Of 110722

Week Of 110722

Monday: Class at 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 

5 Kip Swings 

1 Strict Pullup 

5 Inchworms 

Conditioning: 12 Minute Cap 

21-15-9 Reps for time of: 

Thruster *

Pullup **

Burpees 

*(Using 55% of Strict Press Max)

** Ring Rows if less than 3 Strict Pullups 

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 Wrists Stretching

1 Min Sumo Squat

1 Min Dragon Each Side

2 Min Puppy Dog

 

Wednesday:
 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

5 Rollover V sits 

5 Inchworms 

10 Toe Touches

10 Airsquats

Mobility: 

1 Min Pigeon Stretch (each side)

1 Min Single Leg Forward Fold (each side)

2 Min Standing Forward Fold

 Conditioning: 

On The 3rd Minute for 8 Rounds Complete: 

Bike 12/10 Calories 

50 Foot Farmers Carry 70/50

8 Toes To Bar 

Strength:

Deadlift 

7-7-7-7

Use 65% of 1RM

 

Friday:
 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

5 Kip Swings 

10 Floor Touches

10 Situps

10 Airsquats

Strength:

5 Mins to establish a 5 Rep Max Barbell Row for the day 

then:

 5 Sets of 3 Using 70% of Days Max

* Rest 1:30 Between Sets

Conditioning:  12 Minute Cap 

5 Rounds For Time of: 

20 Wallballs 

10 Hang Power Cleans 

* Use 40% Of Max Power Clean 

 Mobility: 

2 Min Sumo Squat 

1 Min Wrist each side

2 Min Seal Pose  

1 Min Supine Twist Each side

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: No Time Cap

5 Rounds For Time of: 

Run 400M 

15 Push Press *

15 Box Jumps 

* Use 90% Of Mondays 3 Rep Strict Press Max 

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