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