Week of 011623

Week of 011623

Monday Class at 5:00PM

Warmup with 5 Mins of Jumprope

Then 3 Rounds of:

20 Toy Soldiers 

15 Toe Touches

10 Inchworms 

Conditioning: 

2 Rounds for Time of: 

100 Single Unders 

5 Deadlifts @ 65% Of Days Max 

Rest 2 Mins 

2 Rounds For time of: 

30 Wallballs 

5 Deadlifts @ 65% of Days Max 

Rest 2 Mins

2 Rounds For time of: 

40 Burpees 

5 Deadlifts @ 65% of Days Max 

Strength:

8 Mins to establish a max Deadlift for the Day 

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:

5 Kip Swings 

5 Inchworms

10 Airsquats 

10 Situps

Mobility:

1 Min Twisted Cross Each side 

1 Min Tall Dragon Pose each side 

1 Min Lizard each side 

Conditioning: 15 Minute Time Cap 

4 Rounds For Time of: 

50 Pushups 

35 KB Swings 

20 Goblet Lunges 

*Use a KB that you have the ability to do 35 Unbroken swings with.  This will allow the load to be suffiecient for the higher rep lunges.. If stabilty is a problem in the lunges, do not use weight on the lunges.  

Strength:

Bench 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 

5 Strict Pullups 

5 Rollover V Sits 

10 Lunges 

Mobility: 

2 Minutes Saddle 

1 Min Straddle Archer Each Side

2 Min Sumo Squat

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

Bike 1200M 

15 Thrusters 65/45

12 Pullups 

Strength: 

Back Squats 

7-7-7-7

*Use 55% of 1 RM for all sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

45 Clean and Jerks Using 55% Max Jerk 

*Every Minute on the Minute until Everyone is Done Stop and Perform a 50 Foot Farmers carry 50/35

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