Week of 122622

 

Week of 122622 

REGULAR SCHEDULE ALL WEEK

Monday: Class at 5:00 PM

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

5 Broad Jumps 

15 Toe Touches

5 Inchworms 

15 Airsquats 

Conditioning: 

3 Rounds for Max Reps of:

1 Min: Dumbbell Thrusters 

1 Min: Dumbbell Facing Burpees 

1 Min: Dumbbell Power Snatches 

1 Min: Dumbbell Facing Burpees 

1 Min Rest 

No Rest During Transitions

Strength:

Back Squat 

5-5-5-5-5

Use 65% 1 RM for All Sets

Mobility: 

1 Min Single Leg Forward Fold Each Side 
1 Min Twisted Cross Each Side 

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

5 Burpees 

10 BootStrappers

5 2 Pushup Inchworms 

Mobility:

1 Min Lizard Pose Each Side

1 Min Pigeon Each Side 

2 Min Butterfly Groin Stretch 

Strength:

Inside 5 Mins Establish a 1 Rep Max Strict Press then:

Every 2 Mins for 5 Sets complete: 

8 Reps @ 55% Days Max

Conditioning: 12 Min Cap

3 Rounds For Time of: 

Bike 28/25 Calories 

12 Deadlifts at Bodyweight for Men (3/4BW for women)

21 Box Jumps

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

30 Second Tall Plank 

10 Kip Swings 

30 Sec Hollow Hold 

Mobility: 

2 Minutes Saddle 

1 Min Seal Pose 

2 Min  Sumo Squat

1 Min Happy Baby

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

12 Power Cleans (45,55,65,75% 1RM)

12 Pullups 

12 Hand Release Pushups 

*Increase Power Clean Load each Round

Strength: 

8 Mins to Establish a 1 Rep Max Power Clean 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

For Time:

22 Toes To Bar 

22 KB Swings

22 Goblet Squats 

22 Burpee Broad Jumps 

22 Wallballs

22 Calories Bike 

Run 1 Mile

23 Toes To Bar 

23 KB Swings 

23 Goblet Squats

23 Burpee Broad Jumps 

23 Wallballs

23 Calories Bike 

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 121922

Week of 121922 

REGULAR SCHEDULE ALL WEEK

Monday: Class at 5:00 PM

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

5 Broad Jumps 

10 Kip Swings 

5 inchworms  

10 Tempo Squats 

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

30 Wallballs 

10 Hang Power Cleans @ 60% of the days max 

8 Strict Pullups 

Strength:

On The 1:30 X 5 Climbing Sets

Build to a Heavy Set of 3 Hang Power Cleans

Mobility: 

1 Min Wrist Strech Each Side
2 Min Pigeon Stretch (Each side)

2 Min Seated Forward Fold

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

5 Inchworms

20 Sec Hollow Hold 

30 Flutterkicks 

Mobility:

1 Min Puppy Dog Stretch

2 Min Sumo Squat 

1 Min Seal Position

1 Min Standing Forward Fold

Strength:

Inide 5 Minutes Establish a 5 Rep Max Barbell Row with perfect form 

Then Every Other minute (starting at 6) complete:

4 Sets of 8 @ 65% of the days 5 RM

Conditioning: 15 Min Cap

As Many Rounds as Possible in 15 Minutes of: 

150 Foot Farmers Carry (3X Down and Back)

35 Single Unders 

15 Situps 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

10 Tempo Pushups 

15 Toe Touches 

5 High Reach Burpees

Mobility: 

1 Min Each side Saddle Archer

2 Minutes Saddle 

1 Min Childs Pose 

Conditioning: 15 Minute Cap 

7 Rounds for time of: 

10 Push Press 

12 Deadlift 

14 Box Jumps

*Use Roughly 75% of your Strict Press Max on the barbell 

Strength: 

Bench Press 

7-7-7-7-7

Using 60% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

For Time: 

25 Calories Bike 

20 Front Squats @ 55% Max 

15 Box Step Overs 

50 Calories Bike 

20 Front Squats @ 60% Max

15 Box Step Overs 

75 Calories Bike 

20 Front Squats @ 65% Max

15 Box Step Overs 

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 121222

Week of 121222

Monday: Class at 5:00 PM

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

5 Broad Jumps 

15 Toe Touches 

10 Situps 

10 Pushups 

Conditioning: 15 Minute Cap 

With a Running Clock Build to a Max Power Clean in 7 Minutes: 

at Minute 9 Begin: 

21-15-9 Reps of: 

Power Clean @ 60% Days Max 

Lateral Burpee 

Strength:

Bench Press 

7-7-7-7

Using 55% of 1 RM Bench Press 

Mobility: 

1 Min Wrist Strech Each Side
2 Min Seated Butterfly Stretch

2 Min Lizard Pose Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

5 Inchworms

20 Sec Hollow Hold 

30 Flutterkicks 

Mobility:

1 Min Wrist Stretch (each side)

1 Min Seal Position 
2 Min Sumo Squat 

Strength:

Push Press 

6-6-6-6

Using 65% Of Max Strict Press 

Conditioning: 15 Min Cap

For Time: 

Bike 1.2 Miles 

Directly Into: 

3 Rounds of: 

50 Double Unders 

25 Walking Lunge Steps 

25 Situps 

15 Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

5 Rollover V sits 

10 Airsquats 

5 Inchworms

Mobility: 

1 Min Single Leg Forward Fold Each Side 

1 Min Seal Pose 

1 Min Seated Forward Fold 

1 Min Happy Baby

Conditioning: 12 Minute Cap 

For Time: 

100 KB Swings (Use a weight you can safely perform 20 Unbroken reps with)

*Every Minute Including 0 Stop and do 5 Deadlifts @ 55% 1 RM 225/155 Max)

Strength: 

Back Squat 

4-4-4-4-4-4

Using 65% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

5 Rounds for Time of: 

28/25 Calorie Bike 

100 Foot Dumbbell Walking Lunges 

15 Toes To Bar 

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 112822

                                                                     

                                                                        Week of 120522

Monday: Class at 5:00 PM

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

5 2 Pushup Inchworms 

5 Rollover V sits 

10 Situps 

5 Kip Swings 

Conditioning:

As Many Rounds as Possible in 12 Minutes of: 

50 Double Unders 

25 KB Swings 

10 Pullups 

Strength:

Dumbbell Bent Over Row 

15-15-15-15

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

Mobility: 

2 Min Puppy Dog Pose 

1 Min Lizard Pose Each Side 

1 Min Thread The Needle Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

12 Lunges 

20 Sec Plank Hold 

5 Pushups 

Mobility:

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

1 Min Twisted Cross (each side)

Strength:

Build To a Max Strict Press 

7-6-5-4-1-1-1 

Conditioning: 15 Min Cap

For Time: 

Bike 30/25 Calories

30 Hang Power Clean and Jerks 

Rest 2 Mins 

30 Seated Z Press 

Rest 2 Minutes 

60 Hand Release Pushups 

Bike 30/25 Calories 

Use 1 Barbell for Both Movements - @ 50% of Max Strict Press 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

5 Rollover V sits 

10 Airsquats 

5 Inchworms

Mobility: 

2 Min Standing Forward Fold 

1 Min Single Leg Forward Fold Each Side 

1 Min Seal Pose 

Conditioning:

Every 3 Mins For 18 Minutes Complete: 

9 Deadlifts @ 45% Max (No Heavier than 225/155)

9 Burpees Over The Bar 

9 WallBalls 

9 Knees To Elbows 

* Anyone with shoulder concerns should change Knees to elbows to Medball Situps - Be Safe Be Smart...

Strength: 

Front Squat 

6-6-6-6

Using 55% 1 RM - If Unsure about 1 RM use a weight you are sure you could perform 9-12 Reps with across all sets

Saturday: 

No Saturday Class this week.  I appreciate your understanding and promise this will be the last cancelled Saturday for the near future.  I am traveling this weekend (Again) So get outside and use your fitness in a creative way, MOST CREATIVE WORKOUT POSTED WINS A FREE ZIP UP HOODIE

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