Week Of 051523

  

Week Of 051523

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Airsquats 

10 Sit-ups 

10 Push-ups 

Conditioning: 12 Minute Time Cap 

5 Rounds for time of:

5 Power Cleans 

5 Front Squats 

5 Shoulder To Overhead 

*Use 75% of Max Overhead load 

Strength:

8 Mins to Establish a Max shoulder to overhead from the floor 

Mobility: 

2 Min Puppy Dog Pose 
2 Min Saddle

1 Min Saddle archer (each side)

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

5 Kip swings 

10 Jumping Lunges 

5 Burpees

Mobility:

2 Min Sumo Squat
2 Min Dragon Each Side 

1 Min Seal

Conditioning:

As Many Rounds as Possible in 10 Minutes of:

3 Toes To Bar 

6 Push-ups (Veterans do Ring Pushups or Ring Dips)

9 Box Jump Overs 

Strength:

Bench Press

10-10-10-10

@ 55% Max across 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Jump Rope and then: 

3 Rounds of: 

5 Strict Pull-ups 

5 Inchworms 

5 Broad jumps 

10 Jump Squats 

Mobility: 

1 Min puppy dog 

2 min sumo squat 

3 min seated straddle (side, middle, side)

Conditioning:

15-12-9-6-3 Reps For Time of:

Pull-ups 

Thrusters @ 50% Max Thruster 

* Run 400M Between rounds 

Strength: 

8 Mins to Establish a max thruster from the rack 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

4 Rounds for time of:

Bike 25/22 Cals 

50Ft Goblet Walking Lunges

25 Deadlifts @35% Max 

15 Dumbbell Strict Press

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