Week Of 013023

Week Of 013023

Monday Class at 5:00PM

Warmup:

3 Rounds of:

5 Kip Swings 

5 Inchworms

5 No Pushup Burpees

30 Singles

Conditioning: 

"Cindy" 

As Many Rounds as Possible in 20 Minutes of: 

5 Pullups 

10 Pushups 

15 Airsquats 

Strength:

Barbell Row 

12-12-12-12

Mobility: 

2 Min Saddle

1 Min Saddle Archer Each side

1 Min Twisted Cross

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Tempo Squats 

10 Lunges 

10 Bootstrappers 

5 Broad Jumps 

Mobility:

2 Min Seated Forward Fold 

1 Min Seal or Sphinx

2 Min Puppy Dog 

Conditioning: 

4 Rounds for Time of: 

15/12 Cals Bike 

12 Hang Power Cleans (@ 50% Max Power Clean or 115/75 Max)

18 Bar Facing Burpees 

9 Push Press (Same Barbell)

*Rest 2:00 Between Rounds 

Strength:

Strict Press 

5-4-3-3-1-1

**Climb to a heavy single 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

50 Foot Inchworm

50 Foot Crab Walk 

50 Foot Bear Crawl

Mobility: 

1 Min Seated Straddle 

1 Min Single Leg Forward Fold Each side

1 Min Leaning Lizard Each side

Conditioning: 12 Minute Cap

21-15-9 Reps For Time of:

Deadlift @ 50% Max 

Box Jump 

Toes To Bar 

Strength: 

Deadlift

7-7-4-4-4

55-55-65-65-65% on sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

3 Mins on, 2:00 Off until all reps are complete of: 

35/25 Cals Bike 

Max Wallballs Until 100 

7 Round Max, If Wallballs are completed before 7 rounds you will still perform the 35/25 Cals until 7 Rounds are complete.  

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