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