Monday Class at 5:00PM
Warmup with 5 minutes Bike Then:
3 Rounds of:
10 Airsquats
5 2 Pushup Inchworms
20 Lunges
Strength:
Bench Press
5-5-5-5-5
@ 60% Max
Conditioning: 15 Minute cap
5 Rounds For Time of:
15 Deadlifts @ 60% Max Jerk
10 Burpee To A Target
5 Clean and Jerks @ 60% Max Jerk
Mobility:
2 Min Seated Straddle
1 Min Seal Pose
2 Min Tall Dragon each side
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins jog Then 3 Rounds of:
5 Strict Pullups
10 Pushups
15 Airsquats
20 Situps
Mobility:
1 Min Childs Pose
1 Min Twisted Cross each side
1 Min Seal
2 Min Sumo Squat
Strength:
Barbell Row
10-10-10-10
*Using a weight that can be done without jerking your body slow and controlled with a 1 second pause at the top, through all 10
Conditioning:
On the 3rd Minute for 6 Rounds complete:
100 Ft Shuttle Run (2X D&B)
15 KB Swings
100 Ft Shuttle Run
*Weight Should be something that can be maintained unbroken for all 6 Rounds
Friday: Class at 5:00 PM
Warmup with 5 Mins of Bike and then:
3 Rounds of:
5 No Pushup Burpees
5 Burpees
5 Rollover V Sits
Mobility:
1 Min Seated Forward fold
1 Min Single Leg Forward Fold each side
2 Min Saddle
1 Min Lizard each side
Strength:
Thruster
6-6-6-6-6
*Take From The rack - Use 90% Strict Press Max
Conditioning: 10 Minute Cap
For Time:
100 Wallballs
*10 Toes To Bar Every break
Saturday: Class at 8:30AM
Dynamic Class Warmup
Strength & Conditioning:
For Time:
Bike 1.2 Miles
20 Alternating Dumbbell Snatches
20 Double Dumbbell Squat Cleans
100 Situps
20 Double Dumbbell Squat Cleans
20 Alternating Dumbbell Snatches
Bike 1.2 Miles
*Use a weight that the snatches can be done unbroken (est. 45/30)
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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