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