Week Of 040323

                                                                

                                                                    Week Of 040323

Monday Class at 5:00PM

Warmup with 5 minute jog Then:

3 Rounds of: 

5 Burpees

10 Airsquats

10 Situps 

Strength:

Push Press 

7-7-7-7

Use 80% of Strict Press Max Across

Conditioning: 15 Minute Cap 

2 Rounds for Time of: 

Run 800M

12 Hand Release Pushups

24 Toes To Bar 

12 Hand Release Pushups 

24 Burpees

Mobility:  

1 Min Twisted Cross Each Side 

2 Min Sumo Squat

1 Min Leaning Lizard each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Broad Jumps 

10 Airsquats 

15 Toe Touches 

5 Burpees

Mobility:

1 Min Single Leg Forward Fold Each side 

2 Min Seated Straddle 

1 Min Seal

Strength:

Deadlift

7-7-7-7

Use 70% Across

Conditioning:

On The minute for 18 Mins Complete max reps at each movement: 

45 Seconds Max Reps Power Cleans (Roughly 50% Max Power Clean)

45 Seconds Max Reps Situps 

45 Seconds Max Reps Bike Calories 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Airsquats 

5 Kip Swings 

5 2 Pushup Inchworms

Mobility: 

2 Min Standing Forward Fold

2 Min Sumo Squat

1 Min Lizard Each side

Conditioning: 

As Many Rounds as possible in 12 Minutes of: 

100 Foot Farmers Carry 

8 Devils Press

8 Strict Pullups 

*Should aim for 1/2 Bodyweight total for both the Carries and the Devils Press

Strength: 

Front Squat 

4-4-4-4-4

Use 65% Back Squat max 

Saturday:

Strength And Conditioning:

Teams of 2 Complete 4 Rounds for Time of:

60 Wallballs 

40 Hang Power Cleans (Roughly 55% Max Clean)

20 Shuttle Runs (10 each)

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