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:
Wednesday:
Warmup with 5 Mins of Bike Then 3 Rounds of:
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
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:
Warmup with: 800M Run Then 3 Rounds of:
Class at 5:00PM
Warmup with: 800M Run Then 3 Rounds of:
5 Kip Swings
10 Floor Touches
10 Situps
10 Airsquats
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
No comments:
Post a Comment