Week Of 021923

                                                                 

                                                                    Week Of 021923

Monday Class at 5:00PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

5 Broad Jumps 

5 Inchworms

10 Airsquats

5 Empty Bar Deadlifts 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans 

*Reps Should be Touch and go, Take time to warm up to a challenging first weight and then begin working sets - climb each set until a safe but maximum set is achieved... If you fail along the way, go back down to last successful weight and stay there for remaining sets.   

Conditioning: 12 Minute Time Cap 

3 Rounds For Time 

100 Double Unders (lateral hops for anyone with less than 20 Unbroken doubles)

20 Power Cleans @ 55% of todays 3 rep Max 

Mobility:  

1 Min Wrists Each side

2 Min Seal 

1 Min Leaning Lizard each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

10 Situps

10 Airsquats

8 Pushups

Mobility:

1 Min Sumo Squat 

1 Min Standing Forward Fold

1 Min Standing Straddle

1 Min Sumo Squat

Strength:

Back Squat 

6-6-6-6-6

@ 60% 1 Rep Max 

Conditioning: 15 Minute Time Cap 

For Time: 

30 Strict Pullups 

Rest exactly 2 Minutes then: 

4 Rounds for Time of: 

50 Foot Bear Crawl

15 Burpees 

15 Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

16 Lunges 

5 High Reach Burpees

5 Broad Jumps 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min single Leg Forward fold each side

Strength: 

Strict Press

7-7-7-7

Using 65% 1 Rep Max across

Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

10 Deadlifts @ 65% 1 Rep Max

20 Box Jump Overs 

30 Wallballs

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

800M Run 

45 Squat Clean Thrusters 

800M Run 

*Use a weight that would allow for no less than 3 unbroken but no more than 7

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