Week Of 032023

 Week Of 032023

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 2 Pushup Inchworms 

10  Lunges 

10 Airquats 

5 Kip Swings 

Strength:

Bench Press

8-8-8-8

Use 60% Max Across 

Conditioning: 15 Minute cap

4 Rounds For Time: 

16 Front Rack Lunges *

15 Pullups 

*Use a weight that challenges you but can be done unbroken (Roughly 115/75)

Mobility:  

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

2 Min Childs Pose 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

10 Jumping Lunges 

10 Situps

10 Airsquats 

5 Rollover V sits 

Mobility:

1 Min Tall Dragon Each side 

1 Min Lizard each side

2 Min Sumo Squat

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

Conditioning: 15 Minute Cap 

6-9-12-15-18 Reps For Time of: 

Lateral Burpees 

Front Squats @ 55% Max (or 135/95)

Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 High Reach Burpees

10 Tempo Airsquats

15 Toe Touches 

5 Broad Jumps 

Mobility: 

2 Min Seated Forward fold

1 Min Seal 

1 Min Wrists each side 

Strength: 

Back Squat 

4-4-4-4-4

Use Roughly 65% Max across 

Conditioning: 4 Rounds each for time of: 

15 Deadlifts @ 60% Max (No heavier than 275/185)

15 Box Jumps 

15 Bike Calories (males and females)

Rest 1 Minute 

*Record each round and try to maintain split pace.,,.

Saturday: NO IN PERSON CLASS THIS WEEK 

RUN OR WALK 5K and Post Times online

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