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