Week Of 103023

Or any chronic pain/ailment you might be dealing with....

Sleeping 7+ Hours a night, drinking 1/2 your bodyweight in ounces of water everyday, avoiding sitting for hours on end, eating quality (plants and animals) foods and seeking activities that relieve stress over ones that cause it will do much more for you than any, "Next best thing" that Instagram is selling you....

Week Of 103023

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Inchworms

10 Airsquats 

15 Toe Touches 

Conditioning: 15 Min Cap 

For Time: 

Bike 50/40 Calories 

40 Box Jump Overs 

30 Squat Cleans 

20 Hang Power Cleans 

10 Jerks 

*Use same barbell across, Goal weight = 115/75

Strength: 

Strict Press

5-5-5-5-5

Climb to a New max 

Mobility: 

2 Min Puppy Dog

1 Min Seal

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 

10 Kip Swings 

5 Burpees

15 Airsquats 

5 Inchworms

Mobility: 

2 Min Seated Forward Fold

2 Min Down Dog 

2 Min Childs Pose

Strength:

Double Dumbbell Row 

15-15-15-15 

*Go Heavy

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 70% Max (No Heavier than 275/185)

10 Pullups (kipping for those with 3+ strict)

20 Lunges 

30 Situps 

Friday: 

 

Class at 5:00PM

 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

5 Broad Jumps 

10 Situps 

5 Inchworms

Conditioning:  

In a 16 Minute Window Complete: 

Run 800M Then: 

As Many Reps as Possible in Remaining time of: 

KB Swings 

Burpees 

Increase reps as 3-6-9-12-15-18-21, etc Until time expires...

Strength:

Front Squat 

3-3-3-3-3

Climb to a New Max 

Mobility: 

2 Min Sumo Squat 

1 Min Seal Pose  

1 Min Twisted Cross Each Side 

Saturday:

Class at 8:30am

 
Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

10 Rounds For Time of: 

Bike 1000M 

1 Box Jump (40/30 Goal)

3 Clean and Jerks (155/105 Goal)

5 Burpee Pullups 

*Scale accordingly

Mobility: 

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