Week Of 110623

Week Of 110623

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

10 Airsquats 

5 Kip Swings

10 Situps 

Conditioning: 20 Min Cap 

5 Rounds For Time of : 

12 Wallballs 

15 Box Jump overs 

12 Thrusters (95/65 Goal)

15 KB Swings 

Strength: 

OT 1:30 X 7 Complete: 

1 Clean Pull + 1 Squat Clean Thruster + 2 Thrusters 

Climb AFA 

Mobility: 

1 Min Twisted Cross Each side

1 Min Supine Twist Each side

2 Min Sumo Squat 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

15 Toe Touches 

30 Mountain Climbers 

10 Airsquats 

10 Pushups 

Mobility: 

1 Min Single Leg Forward Fold Each side

2 Min Sumo Squat 

1 Min Pigeon Each side 

Strength:

Deadlift 

7-7-7-7

Using 65% 1 RM

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Pullups 

10 Burpee Broad Jumps 

15 Airsquats 

Friday: 

 

Class at 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

50 Foot Bear Crawl 

10 Air Squats 

50 Ft Crab Walk 

5 2-Pushup Inchworms 

Conditioning:  No Time Cap

3 Rounds For time of: 

5 - 50 Foot Farmers Carry (Goal Weight 40/25)

10 - 50 Foot Shuttle runs (Down and back = 1)

20 – Dumbbell Push Press (Goal weight 40/25)

Strength:

Bench Press

7-7-7-7-7

Using 65% 1 RM

Mobility: 

2 Min Seated Forward Fold

2 Min Saddle 

1 Min Childs Pose 

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout:

As Many Rounds as Possible In 20 minutes of: 

1 Power Clean

3 Front Squats 

3 Push Presses 

1 Clean-and-Jerk 

1 Minute Rest

Perform the whole barbell complex without dropping the bar on the ground to complete one successful round. (Goal = 90% Bodyweight Men, 80% Bodyweight Women)

At Minute 20 Begin: 

100/70 Calories Bike For time...

**Score is both rounds on the complex and time on the bike...

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