052223

  

Week Of 052223

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees

Empty Barbell 

Conditioning: 10 Minute Time Cap 

“Grace”

For Time:

30 Clean and Jerks 

* Use 55% Max Clean and Jerk (135/95 Max)

Strength:

8 Mins to Establish a Max Clean and Jerk 

Mobility: 

2 Min Sumo Squat
2 Min Seated Forward Fold 

1 Min. Twisted Cross Each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

5 Inchworms

10 Airsquats

30 Singles 

Mobility:

2 Min Down Dog 
2 Min Lizard each side 

1 Min Seal

Conditioning: 10 Min Cap 

“Meghan”

21-15-9 Reps for time of:

Burpees 

KB Swings 

Double Unders 

* Use a Kb That allows for unbroken sets with difficulty

Strength:

Strict Press

5-5-5-5-5

Use 80% 1RM

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

5 Strict Pull-ups 

5 Broad Jumps 

10 Airsquats

10 Pushups 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist Each side 

2 Min Forward Dragon Each side 

Conditioning:

“Running Jackie”

For Time:

Run 800M 

45 Thrusters 45/35

30 Pull-ups 

Strength: 

Thruster

5-5-5-5-5

@ 80% 1 RM Thruster 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

“Linda”

10 Down To 1 Reps of:

Deadlift (1.5XBW/BW)

Bench Press (BW/.75BW)

Clean (.75BW/.5 BW)

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