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