Saturday, January 21, 2023

012323

                                                                         


Week of 012323

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 
15 Toe Touches
5 Kip Swings 
5 No Pushup Burpees

Conditioning: 12 Minute Time Cap 

5 Rounds for Time of: 

5 Deadlifts @ 60% 1 RM 
10 Burpees 
15 Airsquats 

Strength:

Weighted Pullups 
3-3-3-3-3-3

If less than 3 unbroken strict pullups - Scale to accumulate 30 of most difficult progression 

Mobility: 

2 Min Seated Forward fold
2 Seated Straddle  
1 Min Seal Position 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Sec Plank 
10 Airsquats 
10 Situps
30 Single Jumps 

Mobility:

1 Min Wrist Stretch Each side 
1 Min Seal Pose 
1 Min Lizard each side 

Conditioning: 

As many Rounds as Possible in 14 Minutes of: 

30 Hand Release Pushups 
40 Wallballs 
80 Double Unders (or 1 Min Practice)

Strength:

Push Press 
4-4-4-4-4

Use 80% Of 1 RM Strict Press (Floor or rack)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 
5 2 Pushsup Inchworms 
5 Rollover V Sits  

Mobility: 

1 Min Saddle Archer Each Side
2 Min Sumo Squat
2 Min Puppy Dog 

Conditioning: 

2 Rounds For Time: 

50 KB Swings 
25 Toes To Bar 
50 Box Jump Overs 

Strength: 

Front Squats 
9-9-9-9

@ 55% 1 RM 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

As Many Rounds as Possible in 25 Minutes of: 

Bike 1800M 
8 Devils Press 
8 Dumbbell Hang Cleans 
8 Dumbbell Push Press

Using a weight 8 Push Press is possible when fresh..

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

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