Week Of 010124

                                                                    

Week Of 010124

Monday: NEW YEARS DAY - One Combined Class at 8:30AM

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Strength and Conditioning:

Teams of 2 For Reps 

Partner 1: As Many Rounds as Possible in 8 Minutes of:

20 Deadlifts (185/135 Goal)
24 Pushups

Partner 2: 24 Cals Bike

Then 4 Mins for each partner to establish a 1 rep max Deadlift

Rest 1 Minute for transition then:

Partner 1: As Many Rounds as Possible in 8 Minutes of:

20 Power Cleans (135/95 Goal)
24 Situps

Partner 2: 24 Cals Bike

Then 4 Mins for each partner to establish a 1 rep max Power Clean

Rest 1 Minute for transition then:

Partner 1: As Many Rounds as Possible in 8 Minutes of:

20 Thrusters (95/65 Goal)
24 Pullups (Jumping)

Partner 2: 24 Cals Bike

Then 4 Mins for each partner to establish a 1 rep max Thruster

*** Partners switch positions every time 24 calories on the bike is achieved

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:


30 Singles
10 Airsquats
5 No Pushup Burpees
30 Mountain Climbers

Conditioning: 15 Minute Cap

4 Rounds For Time of:

5 Hang Squat Cleans (60% of Max Clean)
10 Burpees
20 Double Unders or Lateral Hops
30 Sit Ups
40 Walking Lunges

Mobility:

1 Min Lizard each side
2 Min Sumo Squat
2 Min Childs Pose

Strength:

10 Mins to Establish a 1 Rep Max
Front Squat From The Rack

Friday: Class at 5PM

Warmup with a 3-5 Min Jog
3 Rounds:

15 Toe Touches
5 Rollover v Sits
10 Airsquats
5 Kip Swings

Conditioning:

As Many Rounds as Possible in 10 Minutes of:

5 Shoulder To Overheads (Goal 115/75)
10 Toes To Bar or Hanging Knee Raises
15 Box Jumps

Strength:

Bench Press
7-7-7-7-7
Use 55% Max Across

Mobility:

2 Min Sumo Squat
2 Min Standing Forward Fold
2 Min Puppy Dog

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

For Time:
100/70 Calories Bike
50 Dumbbell Hang Clean and Jerks (Goal 50/35)
70/50 Calories Bike
35 Dumbbell Hang Clean and Jerks
50/35 Cals Bike
15 Dumbbell Hang Clean and Jerks

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