Week of 010223

 

Week of 010223

Monday Class at 5:00PM

Warmup with 5 Mins Jumprope

Then 3 Rounds of:

10 Tempo Squats 

5 Inchworms 

10 Kip Swings 

30 Singles 

Conditioning: 12 Minute Time Cap 

3 Rounds for time: 10 Minute Time Cap 

15 Thrusters 

50 Double Unders 

*Use the weight you used on Front Squats or 135/95 Max

Strength:

Front Squat 

10-10-10

Using 35% 1 RM Back Squat 

Mobility: 

1 Min Wrists 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:

5 2 Pushup Inchworms 

5 Burpees

10 Jump Squats

10 Situps

Mobility:

1 Min Pigeon Each Side 

2 Min Seated Forward Fold

1 Min Seal Stretch

Strength:

Bench Press 

15-12-9-7-7

Conditioning: 12 Min Cap

50-35-20 Reps For Time of: 

Wallballs 

Russian KB Swings 

* Looking to go one step heavier than usual on KB Swings here since we are not going overhead...

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

10 Kip Swings 

10 Pushups

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min  Sumo Squat

1 Min Butterfly Groin Stretch

Conditioning: 15 Minute Cap 

4 Rounds For Time of: 

7 Deadlifts Using 55% of you 1RM

14 Dumbbell Push Press 50/35

7 Lateral Burpees

14 Pullups 

Strength: 

Barbell Row

10-10-10-10

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

On The 6th Minute for 24 Minutes Complete:

Bike 15/12 Calories

12 Toes To Bar 

12 Clean and Jerk 

Bike 15/12 Calories

Use a weight that you can do in no more than 2 sets each round...

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