Week of 121123

 

Week Of 121123

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

20 Lunges 

10 Pushups 

5 Burpees 

Strength: 

Front Squats 

3-3-3-3-3

Use 70% Front Squat Max from the floor

Conditioning: 

7 Rounds for time of: 

10 Deadlifts

9 Hang Cleans

8 Front Squats 

7 Burpees Over The bar 

*Rest 1 Minute Between each round 

Goal weight 135/95 or no heavier than 65% 3 rep max Front Squat 

Mobility: 

2 Min Saddle Pose 

2 Min Sumo Squat 

1 Min Wrists each side 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

10 Tempo Squats 

5 Inchworms 

5 Rollover V Sits 

15 Situps 

 

Conditioning:

On The 5th Minute for 3 Rounds Complete:

12-9-6-3 Reps of: 

Bike Cals 

Airsquats (2X Reps)

Pushups (2X Reps)

Mobility: 

2 Min Dragon Each side 

2 Min Sumo Squat 

1 Min Seal

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

*If No More than 3 Unbroken strict pullups accumulate 40 in any way 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strcit Presss

30 Mountain Climbers 

Empty Bar 

Conditioning: 12 Minute Cap

5 Rounds for Time of: 

15 Strict Press 95/65

20 Box Jump overs 

15 Sumo Deadlift High Pull 95/65

Every time you break the strict press you must complete 5 Barbell row with the same barbell

(If scaling keep to a weight that would allow 15 Unbroken when fresh but not more than 21)

Strength:

Deadlift 

3-3-3-3-3

Using 65% 3 Rep Max 

Mobility: 

2 Twisted Cross Each side 

2 Min Childs Pose 

2 Min Sumo Squat 

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

Filthy Fifty

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings 

50 Walking Lunges 

50 Knees To Elbows 

50 Push Press 45/35

50 Supermans 

50 Wallballs 

50 Burpees

50 Double Unders 

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