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