Week Of 061223

 

Week Of 061223

Monday: Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rds of:
 
5 Burpees 
5 Broad Jumps
5 Jump Squats
5 Rollover V sits
 
Mobility:
 
1 Min Twisted Cross Each side
2 Min Sumo Squat
1 Min Lizard each side
 
Conditioning:
 
As Many Rounds as Possible in 20 Minutes of:
 
5 Strict Pullups
10 Pushups
15 Airsquats
 
Strength:
 
Bench Press
10-10-10-10
 
Use 55% Max Across
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles
5 Inchworms
10 Airsquats
 
Mobility:
2 Min Puppy Dog  
2 Min Sumo Squat
1 Min Seal
Conditioning: 15 Minute Time cap
 
For Time:
 
200 Double-Unders
100 Wallballs
200 Double-Unders
 
Strength:
Front Squat
5-7-10-7-5
*Use the same challenging load across all sets (Roughly 60% Front squat max)
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike and then: 
 
3 Rounds of: 
 
15 Toe Touhes
10 Airsquats
5 Rollover V sits
5 Burpees
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Standing Forward Fold
2 Min Saddle
 
Conditioning:
 
For Time:
 
75 KB SDHP
Bike 500 meters
75 Situps
Bike 500 meters
50 KB SDHP
Bike 500 meters
50 Situps
Bike 500 meters
25 KB SDHP
Bike 500 meters
25 Situps
Bike 500 meters
 
Strength: 
 
Barbell Row
10-10-10-10

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
5 rounds for time of:
 
20 Weighted step-ups (or not)
15 Power Cleans
10 Jerks
 
Use roughly 70% Max Clean for both bars
 
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