Week Of 022523

                       

                                                             ** OR WOMAN...   

                                                                 Week Of 022523

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 High Reach Burpees

10 Airsquats 

5 Inchworms 

30 Mountain Climbers 

Strength:

8 Minutes to Establish a 1 rep Max Bench Press for the day 

Conditioning:

Every Minute on the Minute for 18 Minutes Complete: 

Min 1: 21 KB SDHP

Min 2: 10 Bench Press @ 50% 1 RM

Min 3: 10/8 Bike Calories

Mobility:  

1 Min Wrists Each side

1 Min Twisted Cross each side

2 min Seated Straddle

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

30 Sec Bar Hang

5 Kip Swings 

30 Sec Plank 

10 Airsquats

Mobility:

1 Min Sumo Squat 

1 Min Lizard each side

1 Min Seated Forward Fold

Strength:

Front Squat 

3-3-3-3-3

@ 60% 1 Rep Max 1RM Back squat

Conditioning: 15 Minute Time Cap 

5 Rounds for Time of: 

200 Foot Farmers Carry

10 Dumbell Burpees 

40 Situps 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press 

**Empty Bar 

Mobility: 

1 Min Down dog

1 Min Childs Pose

1 Min Seal

1 Min Seated Forward fold

Strength: 

8 Mins to Establish a 1 rep Max Push Press 

*Take from the floor

Conditioning: 18 Minute Cap 

3 Rounds for Time of: 

5 Reps of: 1 Power Clean + 1 Lunge + 1 Lunge + 1 Push Press @ 65% 1 RM Push Press 

3 Rounds of: 5 Pullups + 10 Pushups + 15 Airsqauts

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

3 Rounds for for Time of:

800M Run 

50 Wallballs 

50 Box Jumps 

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