Week Of 071723

 

Week Of 071723

 Monday: Class at 5PM - Make up from Friday

Warmup with 5 Mins of Bike then 3 Rounds of: 

 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
1 Min Wrists each side

Conditioning:

 As Many Reps as Possible in 10 Minutes of:

 3-6-9-12-15-18-21…and so on of:

Double Dumbbell Clean and Jerk

Double Dumbbell Front Squat

Toes To Bar

 

Strength:

 

Bench Press

7-7-7-7-7

 

Using 60% Max across  

Wednesday: Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpee Broad Jumps 

10 Airsquats 

10 Situps 
 
Mobility:

2 Min Childs Pose
1 Min Twisted Cross Each Side   
2 Min Sumo Squat 
 
Conditioning:
 
For Time:

As Many Rounds as Possible in 20 Minutes of: 

Run 400M 

10 Clean and Jerks 

16 Walking Lunges 

18 Burpees 

Use no more than 135/95 or 55% Max Jerk

Strength:
 
8 Minutes To Establish a max Jerk from the floor 
 
Friday: Class at 5:00 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
2 Min Seated Forward Fold 

Conditioning:

5 Rounds each for time of: 

10 Strict Pullups 
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps 

*Rest 1 Minute Between Rounds 

**Same Barbell for both Movements 

***Score = Total weights used times Total Time to complete

 

Strength:

 

Deadlift 

3-3-3-3-3

Using 75% Max across 

 

Saturday:

 

Strength and Conditioning:

5 Rounds For Time:

30 KB SDHP

30 KB Russian Swings 

30 Cals Bike 

GO HEAVY....

 

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