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