Week Of 060523

Week Of 060523

Monday: Class at 5PM

Warmup with a 3-5 Min Jog
Then 3 Rds of:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees 
 
Mobility:
 
1 Min Wrists stretch each side
1 Min Twisted Cross Each side
2 Min Sumo Squat
 
Conditioning:
 
30-20-10 Reps For Time of:
 
Hang Power Clean Using 55% Max Power Clean
Pullups
 
Strength:
 
OT2M X 7
 
3 Power Cleans + 3 Hang Power Cleans
 
Climb AFA
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike 

Then 3 Rounds of:

10 Airsquats
10 Pushups
10 Situps
5 Kip Swings
 
Mobility:

1 Min Twisted Cross Each side
2 Min Seated Straddle
1 Min Seal

Conditioning:
 
As Many Rounds as Possible in 10 Minutes Of:
 
12 Dumbbell Push Press
9 Dumbbell Deadlifts
6 Devils Press
3 Shuttle Runs (25ft out and back 3X)
 
*Use a Dumbbell weight that will not need to be broken more than twice during Push Press (50/35 Max)
 
Strength:

Strict Press
5-5-5-5-5
 
Using 70% Strict Press Max
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
5 Burpee Pullups
10 Airsquats
5 Rollover V sits
10 Situps
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Seated Forward Fold
1 Min Pigeon Each side  
 
Conditioning: 20 Minute Cap
 
For Time:
 
45 KB Swings
Run 800M
35 KB Swings
Bike 50/40 Cals
25 KB Swings
Run 800M
15 KB Swings
 
*Use a KB a bit heavier than usual
 
Strength: 
 
Deadlift
5-5-5-5
 
Using 75% Across

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:

12-9-6-3 Reps For Time of:
 
Squat Cleans
Toes To Bar
Push Jerks
Pullups
Bar Facing Burpees
 

*25 Calorie Bike after each round 

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