Week Of 062623

 

Week Of 062623

Monday: Class at 5PM
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 Wrists each side
1 Min Single leg forward fold
 
Strength:
8 Mins to establish a 1 Rep Max Power Clean for the day
 
Conditioning: 
On the 2:30 for 6 Rds complete:
50 Double Unders
10 Power Cleans @ 60%
 
*No Heavier than 135/95
 
Wednesday: Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Airsquats
5 Burpees
10 Rollover V sits
 
Mobility:
2 Min Standing Straddle
2 Min Frog Pose
1 Min Seal
Conditioning:
 
10 Rds for Time of:
 
10 Single Arm Dumbbell Thrusters  
Run 100M Uphill
Strength:
Push Press
4-4-4-4-4
 
Use roughly 90% of strict press max
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Kip Swings
10 Pushups
15 Airsquats
 
Conditioning:
 
5 Rounds for time of:
 
15/12 Cals Bike
15 Situps
10 Burpee Box Jump Overs
5 Strict Pullups
 
Strength:
 
Underhand Barbell Row
10-10-10-10
 
Mobility: 
 
2 Min Sumo Squat   
2 Min Forward Fold Each Side
1 Min Lizard each side

Saturday: Class at 8:30AM
 
Dynamic Class Warmup 
 
Strength & Conditioning: 
 
5 Rounds for Time of:
Run 400M
30 Wallballs
15 Deadlifts @ Roughly 55% Max
 
No Heavier than 225/155
 
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