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