Week Of 122523

Week Of 122523

Monday: No Class - Merry Christmas

Wednesday:

 

Class at 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

5 2 Pushup Inchworms

10 Airsquats 

5 Burpees 

10 Situps 

 

Conditioning:

Every Minute on the Minute for 15 Mins Complete:

Min 1 - 12/10 Cals Bike

Min 2 - 15 Push Press (Goal Weight 75/55)

Min 3 - 15 Front Squats (Same Barbell)

Mobility: 

1 Min Twisted Cross each side

2 Min Sumo Squat 

2 Min Childs Pose 

Strength:

Strict Press

7-7-7-7-7

*Using 65% Across 

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 Reps as Possible in 5 Minutes of:

9 Burpee Box Jumps

15 Wallballs

21 KB Swings

Rest 2 Mins

As Many Reps as Possible in 5 Minutes of:

6 Burpee Box Jumps

12 Wallballs

18 KB Swings

Rest 2 Mins

As Many Reps as Possible in 5 Minutes of:

3 Burpee Box Jumps

9 Wallballs

15 KB Swings

Strength:

Deadlift 

7-7-7-7-7

Using 55% 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: 

As Many Reps as Possible in 1, 2, 3, 4, 5 and 6 Minutes of: 

15/12 Cals Bike 

8 Bar Facing Burpees 

8 Toes To Bar 

4 Single arm Dumbbell Snatches Right (Goal 40/25)

4 Single arm Dumbbell Snatches Left 

4 Single arm Dumbbell Thrusters Right 

4 Single arm Dumbbell Thrusters Left

8 Front Squats (Goal 135/95)

8 Jerks (Goal 135/95)

Rest 1 Minute Between Amraps 

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