Week Of 121723

Week Of 121723

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

3 Rounds:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

5 Burpees 

Strength: 

On The Minute for 8 Mins Complete: 

1 Power Clean + 1 Thruster 

Start with goal workout weight and add 10/5 LBS each minute.....

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Power Cleans (95/65 Goal)

5 Thrusters 

5 Pullups 

10 Pushups 

15 Airsquats 

* No Heavier than 65% Max Power Clean 

Mobility: 

1 Min Wrists each side 

2 Min Sumo Squat

1 Min Lizard each side 

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

30 Single Jumps 

10 Airsquats 

10 Pushups 

10 Situps 

 

Conditioning:

Mobility: 

As Many Rounds as Possible in 12 Minutes of: 

12 Toes To Bar 

12 Box Jump Overs 

24 Double Unders 

2 Min Forward Leaning Dragon each side

2 Min Sumo Squat 

Strength:

Bench Press

7-7-5-5-5

*Using 60-60-70-70-70% 3 RM 

Friday: Class at 5PM 

Warmup with a 3-5 Min Jog

3 Rounds:

5 No Pushup Burpees

10 Airsquats 

15 Toe Touches 

5 Rollover v Sits 

Conditioning: 21 Minute Cap

At 0:00 Complete: 

100/70 Calories Bike 

At 7:00 Complete: 

21-15-9 Reps Of Seated DB Z press 40/25

*100 Ft Farmers carry Between Rounds 

At: 14:00 Complete:

100 Burpees to a target

Strength:

Deadlift 

3-3-3-3-3

Using 75% of 3 Rep Max 

Mobility: 

2 Min Sumo Squat 

2 Min Standing Straddle 

1 Min Seal Pose 

Saturday: Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up 

Workout: 

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Wallballs 

6 Kettlebell Swings (53/35 lb)

7 Strict Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Calories Bike 

Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Calories, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP

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