Monday:
Class at 5:00 PM
Warmup with a 3-5 Min Jog
3 Rounds:
Bear Crawl 50 Feet
Broad Jump 50 Feet
10 Airsquats
3 Shuttle Runs 50 Feet
Strength:
Front Squats
7-7-7-7-7
@ 65% 3 Rep Max
Conditioning: 12 Min Cap
3 Rounds for Time of:
20 Double Dumbbell Deadlifts
15 Double Dumbbell Front Squats
10 Double Dumbbell Hang Clean and Jerks
5 Burpee Pullups
Goal is 50/35 Dumbbells but use a weight you will not need to break front squats more than once with...
Mobility:
2 Min Sumo Squat
2 Min Standing Forward Fold
1 Min Single Leg Forward Fold Each Side
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
15 Toe Touches
10 Airsquats
5 No Pushup Burpees
Conditioning: 18 Min Time Cap
3 Rounds for Time of:
15 Calories Bike
15 Burpees
15 Calories Bike
30 Step Back Lunges
15 Calories Bike
45 Situps
Mobility:
2 Min Lizard each side
1 Min Sumo Squat
2 Min Seated Straddle
Strength:
Deadlifts
7-7-7-7-7
Using 65% 3 Rep Max
Friday: Class at 5PM
Warmup with a 3-5 Min Jog
3 Rounds:
5 Broad Jumps
5 Burpees
5 Rollover Vsits
30 Singles
Conditioning:
5 Rounds for Time of:
50 Double Unders (or 1 Min of Practice)
15 Pullups
15 Bench Press (No heavier than 70% 3 rep max)
*Goal Weight is 115/75
Strength:
Barbell Row
10-10-10-10
* Climb to a heavy controlled final set
Mobility:
1 Min Twisted Cross Each side
2 Min Sumo Squat
2 Min Seated Forward Fold
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:
15/12 Calorie Bike
10 Push Press (135/95 Goal)
10 Toes To Bar
15 Lateral Burpees
*Use a weight you can go unbroken with when fresh but not a 10 rep max, think 12-15 reps...
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
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