Week of 041023

Week of 041023

Monday Class at 5:00PM

Warmup with 5 minute jog Then:

3 Rounds of: 

5 Kip Swings 

10 Airsquats

10 Situps 

15 Toe Touches

Strength:

Strict Press (establish a 1 rep max)

5-4-3-2-1.....

Conditioning: 15 Minute Cap 

3 Rounds for Time: 

Run 400M

18 KB Swings 

9 Overhead Step Back Lunges (each side)

Mobility:  

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

2 Min Sumo Squat

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

10 Airsquats 

5 Kip Swings 

5 2 Pushup Inchworms

Mobility:

1 Min Single Leg Forward Fold Each side 

2 Min Sumo Squat

1 Min Seal

1 Min Happy Baby 

Strength:

Front Squat 

8-8-8-8

Use 55% Max

Conditioning: 15 Minute Time Cap 

5 Rounds for Time of: 

15 Burpees to a Target 

10 Toes To Bar 

5 Deadlifts @ 55% Max

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Broad Jumps 

10 Airsquats 

15 Toe Touches 

5 Burpees

Mobility: 

1 Min Spinal Twist Each Side 

1 Min Forward Leaning Lizard Each side 

1 Min Lizard Each side

Conditioning: 

As Many Rounds as possible in 10 Minutes of: 

35 Double Unders 

15 Box Jump Overs 

10 Power Cleans at 55% Days Max 

Strength: 

10 Minutes to establish a max Power Clean 

Saturday:

Strength And Conditioning: 30 Minute Cap 

On a running clock complete: 

at 0:00 

2 Rounds of: 

50 ft Dumbbell Lunge (Hang)

8 Single Arm Devils Press 

10 Renegade Rows 

At 10:00 

2 Rounds of: 

50 ft Dumbbell Lunge (Rack

8 Dumbbell Power Cleans 

10 Pullups 

at 20:00 

50 ft Dumbbell Lunge (Overhead single arm)

8 Dumbbell Thrusters 

10 Strict Pullups 

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