Week of 010923

                                                                 

Week of 010923

Monday Class at 5:00PM

Warmup with 5 Mins of Bike 

Then 3 Rounds of:

20 Lunges 

5 Rollover V sits

10 Airsquats 

45 Flutterkicks 

Conditioning: 15 Minute Time Cap 

50-40-30-20-10 Reps For Time of: 

KB Goblet Lunges (Per Leg)

Situps 

KB Swings 

*Use a weight you could complete 25 unbroken KB Swings with when fresh 

Strength:

Back Squat 

7-7-7-7-7

*Using 55% Of 1 RM for All Sets 

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup Inchworms 

15 Toe Touches 

10 Airsquats 

Mobility:

1 Min Twisted Cross Each Side 

1 Min Tall Dragon Each Side 

1 Min Seated Straddle 

2 Min Seated Forward Fold

Conditioning: 15 Minute Time Cap 

6 Rounds for Time of; 

3 Deadlifts @ 70% Max (275/185 Max)

7 Strict Pullups (Bands where needed)

14 Burpee Box Jumps 

Strength:

Strict Press 

5-5-5-5-5

Use 65% Of 1 RM for all sets 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Tempo Squats 

10 Pushups 

10 Situps 

5 Strict Pullups 

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min Sumo Squat

Conditioning: 

Death By Bike Calories for 12 Minutes 

Rest 3 Minutes and then:

Death By Hang Squat Cleans @ 50% Max Squat Clean For 12 Minutes

If a round is failed go back to 1 on the next minute until 12 minutes is complete...

Strength: 

8 Mins to Establish a 1 Rep Max Squat Clean 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: No Time Cap 

4 Rounds For Time of: 

18/15 Calories Bike 

15 Toes To Bar 

12 Thrusters 

9 Bar Facing Burpees 

*Thrusters should be a weight that can be done for 15 Reps when fresh but not 25 

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