Week Of 020623

Week Of 020623

Monday Class at 5:00PM

Warmup with 5 minutes bike then: 

3 Rounds of: 

16 Step Back Lunges 
10 Pushups 
5 High Reach Burpees 

Conditioning: 15 Minute Time Cap 

3 Rounds for Time of: 

16 Single Dumbbell Goblet Lunges

20 Dumbbell Hang Clean and Jerks (Alternate every 5)

Run 400M 

Strength:

Bench Press

10-10-10-10

Use 50% Max on all Sets 

Mobility: 

2 Min Saddle

1 Min Saddle Archer Each side

1 Min Twisted Cross

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Jumprope Then 3 Rounds of:

5 Broad Jumps 

5 2 Pushup Inchworms

10 Airsquats

5 Rollover V sits

Mobility:

1 Min Wrist Stretch Each Side

2 Min Sumo Squat 

1 min Leaning lizard Each side

Strength: On The 1:30 for 7 Sets Complete: 

2 Power Cleans + 3 Front Squats @ 70% Front Squat Max 

Conditioning: 12 minute cap

2 Rounds for Time of: 

25 Thrusters (Using 50-55% of bodyweight/goal bw)

35 Lateral Burpees 

100 Double Unders 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

20 Toy Soldiers 

10 Tempo Squats 

10 Situps 

Mobility: 

2 Min Seated Straddle 

1 Min Butterfly Groin Stretch

2 Min Sumo Squat

Conditioning: 

On The Minute for 20 Mins Complete: 

Min 2: Bike 15/12 Calories 

Min 1: 15 Toes to Bar 

Strength: 

Deadlift

5-5-5-5-5

60% on sets

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Teams of 2 Complete As Many reps as possible in 20 Minutes of: 

150 Wallballs 

50 Strict Pullups 

50 Clean and Jerks Using roughly 60% Jerk Max 

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