Week Of 021323

 Week Of 021323

Monday Class at 5:00PM

Warmup with 5 minutes bike then:

3 Rounds of: 

10 Airsquats 
10 Situps 
10 Pushups 

Strength:

On The 1:30 for 7 Sets Complete: 

High Hang Power Clean + Hang Power Clean + Power Clean

Climbing to A Max for the complex 

Conditioning:

As Many Rounds as Possible in 15 Minutes of: 

25 KB Sumo Deadlift High Pulls

10 Bar Facing Burpees 

5 Power Cleans @ Complex Max

Mobility:  

1 Min Wrists Each side

2 Min Sumo Squat

1 Min Single Leg Forward Fold each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Jumprope Then 3 Rounds of:

5 Kip Swings 

5 2 Pushup Inchworms

10 Lunges 

30 Sec Squat Hold

Mobility:

2 Min Sumo Squat 

1 Min lizard Each side

1 Min Standing Forward Fold

1 Min Standing Straddle

Strength:

Barbell Row

7-7-7-7-7

Conditioning: 12 minute cap

For Time: 

150 Double Unders 

30 Front Squats 

15 Strict Pullups 

100 Double Unders 

20 Front Squats 

12 Strict Pullups 

75 Double Unders 

10 Front Squats 

9 Strict Pullups 

Use Roughly 55% of your Front Squat Max

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Pushups 

5 Kip Swings 

3 Strict Pullups 

10 Situps 

10 Tempo Squats

Mobility: 

1 Min Seal Pose

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

Strength: 

Bench Press 

8 Minutes to establish a 1 Rep Max 

Conditioning: 15 Minute Cap 

5 Rounds For Time of: 

15 Bench Press @ 55% 1 RM 

15 Toes to Bar 

15 KB Swings 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Every 2 Minutes for 20 Minutes Complete: 

10/8 Cals Bike 

150' Shuttle Run (25' Segments)

All Out Sprint every 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