Sunday, February 12, 2023

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

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