Week of 041723

Week of 041723

Monday Class at 5:00PM

Warmup with 5 Minute jog Then:

3 Rounds of: 

5 Inchworms 

10 Airsquats

10 Rollover V Sits 

Strength:

Strict Press 

7-7-7-7

Using 60% Max 

Conditioning: 20 Minute Cap 

For Time: 

100/70 Calories Bike 

100 Pushups 

100 Situps 

100 Airsquats 

Mobility:  

1 Min Twisted Cross Each Side 

2 Min Sumo Squat

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

20 Lunges 

15 Toe Touches 

5 Strict Pullups

Mobility:

1 Min Standing Forward Fold

2 Min Dragon Each side 

2 Min Sumo Squat

Strength:

Dumbbell Bent Over Row

15-15-15-15 

*Choose a weight that you could do 20 but not 25 with across all sets 

Conditioning: 20 Minute Time Cap 

4 Rounds for tIme of:

Run 400M 

10 Front Squats @ 50% Max 

10 Box Jumps 30/24 (or anything higher than you're used to even if it's an inch)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Broad Jumps 

10 Airsquats 

5 Kip Swings 

30 Mountain Climbers 

Mobility: 

1 Min Spinal Twist Each Side 

1 Min Wrist Strech Each side 

1 Min Single Leg Forward Fold Each side

Conditioning: 10 Minute Time Cap 

For Time:

70 Burpees

50 KB Swings 

30 Pullups 

*Choose a weight that allows for no more than 3 sets of KB Swings 

Strength: 

Front Squat 

4-4-4-4-4

Using 65% Max 

Saturday:

Strength And Conditioning: 30 Minute Cap 

For Time: 

Run 800M Then: 

10 Down To 1 

Wallball 

Toes To Bar 

Power Clean Use 65% Max Power Clean (No More than 135/95)

Then: Run 800M 

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