Week Of 032723

 Week Of 032723

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Broad Jumps 

5 Burpees 

10 Airsquats 

30 Singles 

Strength:

Strict Press

5-5-5-5-5 

Use 70% Max Across 

Conditioning: 15 Minute Cap 

5 Rounds for Time of: 

18 Dumbbell Snatches 

12 Dumbbell Box Step Overs 

40 Double Unders    

Mobility:  

1 Min Twisted Cross Each Side 

2 Min Childs Pose 

1 Min Leaning Lizard each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Inchworms 

10 Situps 

15 Airsqauts 

Mobility:

1 Min Single Leg Forward Fold Each side 

1 Min Pigeon Each Side 

2 Min Sumo Squat

Strength:

Barbell Row 

10-10-8-8

Conditioning: 12 Minute Cap 

5 rounds for Time of: 

12 Deadlifts

9 Hang Power Cleans 

6 Jerks 

Use Roughly 60% Max Jerk (155/105 max)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Airsquats 

5 Burpees 

5 Pushups 

Mobility: 

1 Min Wrists each side 

2 Min Sumo Squat

1 Min Twisted Cross Each side

Strength: 

8 Minutes to Establish a Max Thruster for the day 

Conditioning: 10 Minute Cap 

21-15-9 Reps For Time of: 

Thrusters 

Pullups 

*Use Roughly 50% Max Thruster (96/65 Max)

Saturday:

Strength And Conditioning:

5 Rounds for Time of: 

Run 400M 

30 Wallballs 

30 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