Week Of 031323

 Week Of 031323

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 2 Pushup Inchworms 

10 Side Lunges 

10 Airquats 

5 Rollover V sits

Strength:

Deadlift

5-5-4-4-4

@ 60-60-70-70-70% Max 

Conditioning: 12 Minute cap

For Time: 

Run 800M 

30 Burpees Over The Bar 

45 Thrusters (@ last weeks best thruster set)

Mobility:  

2 Min Seated Forward Fold 

1 Min Seal Pose 

2 Min Standing Straddle 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Pushups 

5 Jump Squats 

10 Jumping Lunges 

10 Situps

Mobility:

1 Min Leaning Lizard each side 

1 Min Single Leg Forward Fold each side

2 Min Sumo Squat

Strength:

Strict Press

6-6-6-6-6

@ 65% Max across

Conditioning: 

5 Rounds of AMRAP 3 

3 Power Cleans (Using 60% Max Power Clean)

6 Pushups 

9 Airsquats 

* Rest 1 Minute Between Rounds 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Pullups 

10 Pushups 

15 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Min Sumo Squat 

1 Min Seal 

1 Min Wrists each side 

Strength: 

Back Squat 

3-3-3-3-3

All sets at 70% Max 

Conditioning: 

On The Minute For 15 Minutes complete: 

1 Toes To Bar 

Max Burpees to a target 

Increase Toes to Bar by 1 rep every minute...

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Bike 5 Minutes for distance then: 

On The minute for 30 Minutes Complete: 

1 Clean and Jerk (Athletes choice)

Then: 

Bike 5 Minutes for distance 

**Score is Total LBS lifted and total distance biked..

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