Week of 050123

REAL FOOD CHALLENGE STARTS TODAY - DETAILS IN LAST WEEKS POST

 Week of 050123

Monday Class at 5:00PM

Warmup with 5 Minute jog Then:

3 Rounds of: 

5 Shuttle Runs

5 Burpee Broad Jumps 

50 Foot Bear Crawl 

Strength:

Barbell Row

7-7-7-7-7

Conditioning:

As many Rounds as Possible in 5 Minutes of:

25 Double Unders

5 Thrusters

Rest 2:00

As many Rounds as Possible in 5 Minutes of:

12 Lateral Burpees

5 Strict Press 

* Use 65% of Strict press Max 

Mobility:  

2 Min Childs Pose 

2 Min lizard each side

2 Min Sumo Squat

Wednesday Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

10 Inchworms

10 Rollover V sits 

30 Mountain Climbers 

Mobility:

2 Min Sumo Squat

1 Min Saddle Archer each side (bands)

1 Min Twisted Cross Each side 

Strength:

Bench Press

7-7-7-7-7

Use 65% Max 

Conditioning: 

3 Rounds for Time of:

50 Dumbbell Snatches 

25 Wallballs 

Run 400M 

18 min Time Cap 

Friday Class at 5PM

Warmup

5 Broad Jumps 

30 Mountain Climbers 

10 Jump squats

5 Burpees

Mobility: 

2 Min Sumo 

1 Min Seal 

2 Min Seated Forward Fold 

Conditioning: 10 Minute Time Cap 

For Time: 

50 Sit-ups 

15 Squat Cleans 

40 Sit-ups 

12 Squat Cleans 

30 Sit-ups 

9 Squat Cleans 

20 Sit-ups 

6 Squat C;leans 

10 Sit-ups 

3 Squat Cleans    

55% Days max squat Clean 

Strength: 

8 Minutes to establish a 1 rep max squat clean

Saturday:

Strength And Conditioning:

For Time:

2400M Bike 

15 Strict Pull-ups 

15 Push-ups 

2400M Bike 

25 Kipping Pullups

25 Floor Press

2400M Bike 

35 Ring Rows 

35 Jerks 

Use 65% Max Jerk across

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