Week Of 061923

 

Week Of 061923

Monday: Class at 5PM

Warmup with a 3-5 Min Jog Then 3 Rds of:
 
10 Inchworms
10 Airsquats
10 Rollover V sits
 
Mobility:
 
2 Min Sumo Squat
1 Min Standing Forward Fold
2 Min Dragon Each side
 
Conditioning: 15 Min Cap
 
3 Rounds for Time of:
 
Run 400M
20 Walking Lunges
15 KB Swings
10 Front Squats @ 55% Max Front Squat (155/105 Max)
 
Strength:
 
Weighted Strict Pullups
3-3-3-3-3-3-3
 
Wednesday: Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats
5 Pushups  
10 Lunges
5 Situps
 
Mobility:

1 Min Lizard Each side
3 Min Sumo Squat
1 Min Seal
Conditioning:
 
As Many Rounds as possible in 5 Minutes of:
 
21/18 Cals Bike
15 Wallball
9 Burpees
 
Rest 2 Minutes and repeat as:
 
15/11 Cals Bike
12 Wallballs
6 Burpees
 
Rest 2 Minutes and repeat as:
 
12/9 Cals Bike
6 Wallballs
3 Burpees
 
Strength:
Back Squat
7-7-7-7
 
Use roughly 60% For all sets
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Strict Press
5 Burpees
 
*Use an empty Barbell
 
Mobility: 
 
2 Min Sumo Squat   
1 Min Twisted Cross Each Side
2 Min Puppy Dog
 
Conditioning:
 
Conditioning: 15 Min Cap
 
For Time:
 
Run 800M (or 40 cals bike)
10 50 Ft Bear Crawls (Down and Back)
20 Power Cleans @ 70% Max (No Heavier than 155/105)
40 Box Jump Overs
 
Strength: 
 
Strict Press
7-7-7-7-7
 
Using 65% Max Strict Press

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning:
 
On The 2^nd Minute for 10 minutes complete:
3 Rds of:
 
3 Deadlifts @ 50% Max (No heavier than 225/155)
5 Toes To Bar
7 Airsquats
 
Directly into On The 2^nd Minute for 10 minutes complete:
3 Rds of:
 
3 Strict Pullups
5 Hand Release Pushups
7 Situps
*If Unable to finish first 3 rds cycle of either triplet by 1:30 scale to 1, 3, 5 Reps.
 
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