Week of 042224

Week of 042224

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

5 Rollover V sits 

5 Kip Swings 

10 Airsquats 

Conditioning: 

4 Rounds for Time of: 

21 KB Swings

18 Box Jumps

15 Goblet Squats 

*Goal 53/35 

Strength:

Front Squat 

5-5-5-5-5

*Using 60% Across

Mobility: 

2 Min Dragon Each Side 

2 Min Lizard Each Side 

2 Min Childs Pose 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

10 Pushups 

10 Situps 

30 Mountain Climbers 

30 Singles 

Strength:

8 Minutes to Establish a Max Power Clean and Jerk (For The day) 

Conditioning: 15 Min Cap 

3 Rounds for Time of: 

16 Front Rack Lunges 

16 Lateral Burpees Over The Bar 

16 Shoulder To Overhead

48 Double Unders (Lateral Hops)

* Goal Weight 115/75 ( or something that will take no more than 2 sets on shoulder to overhead) 

Mobility:

1 Min Seal Pose 

2 Min Standing Straddle

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

15 Toe Touches 

15 Airsquats 

5 No Pushup Burpees

5 Strict Pullups 

Conditioning: 

4 Rounds For Time of: 

Run 400M 

15 Pullups 

8 Double Dumbbell Devils Press 

*Goal Weight 50/35

Strength: 

Bench Press

7-7-7-7-7

*Use 65% Across 

Mobility: 

2 Min Sumo Squat 

2 Min Seated Forward Fold

2 Min Saddle

Saturday:

Strength and Conditioning: 35 Min Cap 

50-40-30-20-10 Reps For Time of: 

Bike Calories 

Wallballs 

Deadlifts (1/2 Reps)

Toes To Bar (1/2 Reps)

**** 1/2 Reps will go 25-20-15-10-5

*****Deadlift weight @ 50% 1 RM 

WEEKLY STRETCHING COMPLEX:

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

Week of 041524

 

Week of 041524

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Rollover V sits 

30 Singles 

Conditioning: 

3 Rounds for Time of: 

50 Double Unders 

50 Alternating Box Step Overs 

30 Dumbbell Snatches 

Strength:

Back Squat 

5-5-5-5-5

*Using 80% of 3RM

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Each Side 

1 Min Spinal Twist Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Kip Swings 

Strength:

On the 2nd minute for 14 Minutes complete: 

1 Power Clean 

2 Front Squats 

3 Shoulder To Overhead 

Climb to a heavy complex for the day 

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

5 Power Cleans*

5 Front Squats*

5 Shoulder to Overhead*

*185/135 Max, 155/105 Goal (or heaviest weight from complex)

Mobility:

2 Min Seal Pose 

2 Min Standing Forward Fold 

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Conditioning: 

For Time: 

50 Kipping Pullups (or 2X Reps Ring Rows)

Run 400M

21 Thrusters 

Run 800M 

21 Thrusters 

Run 400M 

50 Kipping Pullups (or 2X Reps Ring Rows)

*95/65 Goal 

Strength: 

Barbell Row 

7-7-7-7-7

*Use 70% Across 

Mobility: 

2 Min Sumo Squat 

1 Min Childs Pose 

1 Min Seal

2 Min Saddle

Saturday:

Strength and Conditioning: 30 Min Cap 

5 Rounds for Time of:

50/30 Cals Bike 

9 Bench Press (185/135 Goal)

18 Hand Release Pushups

WEEKLY STRETCHING COMPLEX:

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

Week of 040824

Week of 040824

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats

30 Toe Touches 

Strength: 

15 Minutes to climb to a 1 rep max Deadlift 

Suggested rep scheme - Climbing in weight: 

10-5-3-1-1-1-1.....

Conditioning: 12 Minute Cap 

10-9-8-7-6-5 Reps For Time of: 

Deadlift 

Box Jump 

Toes To Bar 

*Goal 225/155 or roughly 55% Days Max 

Mobility: 

1 Min Single Leg Forward Fold Each Side 

1 Min Dragon Each Side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

5 Burpees

Strength:

Thruster

3-3-3-3-3

Take from the floor climb to a max triple...

Conditioning: 15 Min Cap 

6 Rounds For Time:

Bike 24/18 Calories 

12 Thrusters* 

* Roughly 65% Days Max Triple (135/95 Max, 115/75 Goal)

Mobility:

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Kip Swings 

10 Jump Squats 

10 Situps 

15 Airsquats 

Conditioning: 

30-20-10 Reps For Time of: 

Kipping Pullups (or 2X Reps ring rows) 

Wallballs 

Burpees to a Target 

Strength: 

Weighted Pullups 

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

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

For Time: 

Run 5K

(Set a new baseline 5K time for the spring) 

WEEKLY STRETCHING COMPLEX:

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

Week of 040124

Week of 040124

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

30 Mountain Climbers 

10 Airsquats 

Conditioning: 

5 Rounds For Time of: 

18 Hand Release Pushups 

15 KB Swings 

12 Goblet Squats 

9 Box Jump Overs 

Strength:

Back Squat 

8-8-8-8

*Using 75% of Last weeks triple

Mobility: 

2 Min Sumo Squat 

1 Min Twisted Cross Each side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

10 Jumping Lunges 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans + 3 Push Press 

Climb AFA

Conditioning: 

5 Rounds of 3 Mins on 1 min off of: 

20/16 Cals Bike 

3 Power Clean and 1 Jerk Using Days Heaviest lift 

Max Wallballs in Remaining Time 

Mobility:

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Burpees 

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Shuttle Run 

Conditioning: 

For Time: 

3 Rounds of: 

100 Foot Bear Crawl (Single Dumbbell in hand)

12 Dumbbell Snatches (50/35 Goal) 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Broad Jumps 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Walking Lunges (Single DB Overhead)

12 Single Arm Devils Press (50/35 Goal)

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Pullups 

Strength: 

Barbell Row 

5-5-5-5-5

*Climb To a Heavy 5 

Mobility: 

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

Bike 50 Calories 

Run 400M (or ski 25 cals)

Bike 40 Calories 

Run 400M (or ski 25 cals)

Bike 30 Calories 

Run 400M (or ski 25 cals)

Bike 20 Calories 

Run 400M (or ski 25 cals)

Bike 10 Calories 

Run 400M (or ski 25 cals)

WEEKLY STRETCHING COMPLEX:

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

Week of 032524

Hit those targets.....

Week of 032524

Strength first, Conditioning second, Mobility last all week....

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

15 Toe Touches

10 Side Lunges 

5 Strict Pullups 

Strength:

Back Squat 

3-3-3-3-3

*Climb to a heavy triple

Conditioning: 

27-21-18-21-27 Reps For Time of: 

Medball Cleans 

KB Sumo Deadlift High Pulls 

Situps 

Mobility: 

2 Min Sumo Squat 

1 Min Seal 

1 Min Dragon Each side 

1 Min Seated Forward Fold 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Sec Plank

20 Sec Bar hang 

30 Mountain Climbers 

20 Shoulder Taps

Strength:

Push Press

4-4-4-4-4

Use roughly 90% Strict Press max 

Climb AFA

Conditioning: 15 Minute Cap 

3 Rounds For Time of: 

21 Hand Release Pushups 

42 Thrusters (75/55 Goal)

84 Double Unders 

Mobility:

2 Min Sumo Squat 

1 Min Childs Pose 

2 Min Lizard Each side 

Friday: Class at 5:00 PM 

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 High Reach Burpees 

5 Rollover V Sits 

10 Lunges 

10 Airsquats 

Strength: 

Bench Press

10-10-10-10

Use Roughly 65% Across 

Rest as needed between sets to complete sets of 10

Conditioning: 

5 Rounds Each for time of: 

18/13 Cals Bike 

12 Dumbbell Deadlifts 

9 Dumbbell Hang Cleans 

6 Dumbell Jerks 

3 Strict Pullups

*Rest 1:00 Between Sets

** Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Single Leg Forward Fold each side 

1 Min Twisted Cross Each side

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

As Many Rounds as Possible in 7 Minutes of: 

14 Bar Facing Burpees 

14 Front Rack Lunges (Goal 115/75)

Rest 3 Minutes Then: 

As Many Rounds as Possible in 7 Minutes of: 

14 Lateral Burpees 

14 Clean and Jerks (115/75 Goal) 

WEEKLY STRETCHING COMPLEX:

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

Week of 031824

Week of 031824

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Inchworms

5 Rollover V sits 

Strength:

Strict Press 

5-5-5-5-5

Use Roughly 65-70% Max 

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

8 Single Arm Devils Press 50/35

10/10 Single Dumbbell Suitcase Deadlifts 50/35

12 Box Jump Overs 

14 Situps 

50 Double Unders or lateral hops 

Mobility: 

2 Min Standing Straddle

1 Min Seal 

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

5 No Pushup Burpees 

*Empty Bar 

Mobility:

2 Min Suno Squat 

1 Min Twisted Cross Each Side 

2 Min Seated Straddle

Strength:

On the 1:30 X 5 Complete: 

3 Power Cleans + 3 Jerks 

Climb AFA

Conditioning: 

4 Rounds of 3:30 Mins on 1:30 Off of: 

Run 400M

12 Bar Facing Burpees 

In Remaining time complete AMRAP Clean and Jerks (@ 95/65 Goal)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

30 Mountain Climbers 

10 Airsquats 

10 Situps 

5 Kip Swings 

Mobility: 

2 Min Sumo Squat

1 Min Single Leg Forward Fold each side 

2 Min Seated Straddle 

Strength: 

Deadlift

3-3-3-3-3

*Using roughly 75% Max for all sets 

Conditioning: 

On The minute for 24 Minutes complete: 

Min 1: 15/12 Cals Bike

Min 2: 15 Toes To Bar 

Min 3: 15/12 Cals Bike 

Min 4: 10 Strict Pullups or 10 Barbell Rows if Less than 3 Strict Pullups (3/4 BW)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

For Time: 

100 Airsquats and Then: 

50-40-30-20-10 Reps of: 

Box Jumps 

Wallballs 

KB Swings 

* Bike 16/14 Cals Between Each Round 

WEEKLY STRETCHING COMPLEX:

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

Week of 031124

Week of 031124

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

20 Sec Hollow Hold

5 High Reach Burpees

5 Inchworms

10 Airsquats 

Strength:

Bench Press 

10-10-10-10

Use 60% 3 Rep Max 

Conditioning: 

10-9-8-7-6-5-4-3-2-1 Reps For Time Of: 

Thrusters (135/95 Goal) (Ability to complete in no More than 2 sets on any set)

*30 Double Unders + 3 Strict Pullups after each round

Mobility: 

2 Min Standing Straddle

1 Min Twisted Cross Each Side 

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

10 Front Rack Lunges 

Empty Bar 

Mobility:

2 Min Lizard Each Side

1 Min Child Pose 

2 Min Straddle

Strength:

Back Squat 

5-5-5-5-5

*Climb to a HEAVY set (not a max set) 

Conditioning: 15 Min Cap

7 Rounds for Time of: 

7 Box Jumps 

7 Hang Power Cleans (115/75 Goal)

7 Push Press

7 Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

50 Foot Inchworm

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Jog 

Mobility: 

2 Min Sumo Squat

1 Min Supine Twist Each Side 

2 Min Forward Leaning Dragon Each side 

Strength: 

Weighted Pullups 

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

Conditioning: 

As Many Rounds as Possible in 18 Minutes of: 

100 Foot Goblet Lunge (50/35 Goal)

8 DB Facing Burpees 

100 Foot Shuttle Run 

16 DB Snatches (8L/8R)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds for Time of: 

7 Clean and Jerks 155/105 Goal 

7 Burpee Pullups 

Rest 4 Minutes

2 Rounds for Time of: 

21 Wallballs 

14 KB Swings 

7 Deadlifts (275/185 Goal)

Rest 4 Minutes

2 Rounds For Time of: 

Run 400M 

30 Toes To Bar 

20 Cals Bike 

WEEKLY STRETCHING COMPLEX:

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

Week Of 030424

 

Congrats to Chrissy for winning the February Challenge. Her commitment showed as always! Her gym dues for the months of March and April will be free!   A lot less participation than I had hoped for from the group but I hope those that gave SOME effort took something away from it....

Week Of 030424

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
10 Pushups 

5 Rollover V Sits  

Strength:

Push Press 

4-4-4-4-4

Use 90% Strict Press Max 

Conditioning: 

For Time: 15 Minute Cap 

21 DB Snatches Right Arm

21 Lateral Burpees over the dumbell

21 DB Snatches Left Arm

21 Lateral Burpees over the dumbbell

15 DB Snatches Right Arm

15 Lateral Burpees over the dumbbell

15 DB Snatches Left Arm

15 Lateral Burpees over the dumbbell

9 DB Snatches Right Arm 

9 Lateral Burpees pver the dumbell 

9 DB Snatches Left arm 

9 Lateral Burpees over the dumbbell 

Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Seal

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

15 Toe Touches 

5 High Reach Burpees 

Mobility:

2 Min Dragon Each Side

1 Min Standing Forward Fold

2 Min Standing Straddle 

Strength:

Front Squat 

7-7-7-7-7

Using 55% of Last weeks Max 

Conditioning: 

On The 6th Minute for 4 Rounds (24 Minutes)

40/30 Cal Bike 

25 Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 Inchworms 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat

2 Min Single leg Forward Fold Each Side 

1 Min Supine Twist Each Side 

2 Min Seated Straddle

Strength: 

Deadlift 

7-7-7-7-7

Using 55% 1 Rep Max Across 

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

12 Toes To Bar 

12 Hang Squat Cleans (goal 95/65)

12 Box Jump Overs 

24 Situps 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

6 Rounds Fpor Time of: 

Run 400M 

10 Burpee Pullups 

7 Push Jerks 

Goal 155/105 (Should have ability to go Unbroken)

WEEKLY STRETCHING COMPLEX:

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

Week Of 022624

Last week of No Fucking Around February.... Bring in or send your completed checklists Friday or Saturday and we'll announce the winner next week.... Hope you guys found it helpful and were able to build some healthy habits and/or learned something in the process...  

Week Of 022624

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
5 Inchworms
30 Singles 

Strength:

Strict Press

5-5-5-5-5

65% Across 

Conditioning: 

5 Rounds For Time Of: 15 Minute Cap

15 Pushups 

12 Push Press (95/65 Goal)

10 Burpees

50 Double Unders or Lateral Hops 

Mobility: 

2 Min Sumo

1 Min Seal

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Lunges 

10 Airsquats

5 Rollover V sits 

Mobility:

2 Min Dragon Each Side

1 Min Standing Forward Fold

2 Min Standing Straddle 

Strength:

8 Minutes to establish a 1 rep Max Front Squat 

Conditioning: 

As Many Rounds as Possible in 7 Minutes of: 

7 Box Jumps 

7 Front Squats 135/95 Goal 

7 Strict Pullups 

Rest 3 Minutes Then:

As Many Rounds as Possible in 5 Minutes of: 

5 Box Jumps 

5 Front Squats 135/95 Goal 

5 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 High Reach Burpees 

10 Airsquats 

10 Situps 

30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

Strength: 

Barbell Row 

8-8-8-8-8

Conditioning: 

On The Minute for 20 Minutes Complete: 

Min 1: 15/12 Cals Bike 

Min 2: 10 Bench Press @ Roughly 50% Max 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

10 Rounds for Time of: 

3 Power Cleans (155/105 Goal)

1 Jerk 

6 Toes To Bar 

9 Wallballs 

WEEKLY STRETCHING COMPLEX:

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

Week Of 021924

Week Of 021924

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

10 Airsquats 
5 Rollover V sits 
10 Pushups 
30 Mountain Climbers 

Strength:

OT1:30 X 7 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Climb AFA  

Conditioning: 

As Many Rounds as Possible in 12 Minutes Of: 

12 Hang Power Cleans (Using 65% Days Max)

24 Airsquats 

40 Double Unders (lateral hops)

Mobility: 

2 Min Saddle

1 Min Single Leg Forward Fold Each Side 

1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Lunges 

10 Situps 

5 Burpees 

Mobility:

2 Min Seal

1 Min Seated Straddle

2 Min Standing Forward Fold 

Strength:

Bench Press

10-10-10-10

Conditioning: 18 Min Cap 

5 Rounds for Time of: 

30 Wallballs 

10 Burpee Box Jump Overs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Inchworms

5 Kip Swings 

Mobility: 

1 Min Seal

2 Min Sumo Squat

2 Min Seated Straddle

Strength: 

Deadlift

3-3-3-3-3

Use 80% 1RM Max Across 

Conditioning: 20 Min Cap 

For Time: 

120/100 Cals Bike

100 Situps 

80 Double Dumbbell Deadlifts (Goal 50/35)

60 Pullups 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds Fotr Time of:

Run 800M 

21 Thrusters 95/65 Goal 

15 Lateral Burpees 

18 Dumbbell Snatches 50/35 Goal 

12 Toes To Bar 

WEEKLY STRETCHING COMPLEX:

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

Week Of 021224

Hopefully people are feeling good now that we're about a third of the way in on the February Challenge and have brought on some new habits.  By now things should be getting pretty routine for you guys and you probably have a good idea as to where your fruits and vegetables are landing and how to hit your protein numbers.  If not theres still plenty of time to the month to get things together, let us know if you have questions.... Goal is to collect those sheets on the 29th to tally up and find the winner so make sure you're still checking off every task completed.....

Week Of 021224

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

10 Jumping Lunges 

*Empty Bar

Conditioning: 

4 Rounds for Time of: 

15 Power Cleans (Goal 95/65) or Roughly 50% of last weeks best double Power Clean 

12 Front Squats 

9 Shoulder To Overhead 

Strength:

Front Squat 

3-3-3-3-3

Use 70% Max Across

Mobility: 

2 Min Leaning Lizard each side 

1 Min Twisted Cross Each Side 

1 Min Spinal Twist Each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

10 Situps 

5 Rollover V sits 

Mobility:

2 Min Childs Pose  

1 Min Forward Dragon Each Side 

2 Min Sumo 

Strength:

Strict Press

7-7-7-7-7

Aim to use 10% more than last weeks heaviest set of 10 across

Conditioning: 

4 Rounds for Time of: 

Run 400M 

30 Situps 

20 Box Jumps 

10 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Inchworms

5 Kip Swings 

Mobility: 

1 Min Seal

2 Min Sumo Squat

2 Min Seated Straddle

Strength: 

Barbell Row 

8-8-8-8-8

*With 10% more than last weeks sets 

Conditioning: 

As Many Rounds as Possible in 2-2-2-2 and 3 minutes of: 

15 Deadlifts (Goal 185/135) or roughly 50% 1RM 

12/9 Cal Bike

Max Toes to bar in remaining time

Rest 1 Minute between rounds 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

At 0:00 Perform: 

3 touch and go Clean and Jerks On the Minute for 5 Minutes 

Goal start at 95/65 and add 10/5 Lbs each set 

At 6:00 Begin: 

For Time: 

30 Clean and Jerks 135/95

At 13:00 Rest 

At 15:00 Begin: 

50/40 Cals Bike 

At 20:00 Begin: 

100 Burpees To A target 

At 27:00 End....

WEEKLY STRETCHING COMPLEX:

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

Week of 020424

 

       

Some interesting questions have come up on the challenge the number 1 thing I want to make clear is that the grams of fruits and vegetables you are recording and adding up are the actual weight of the fruits and vegetables you eat.  For the grams of protein, you are adding up all the grams of protein in all the of the foods you ate, these are two different things, one is how much a food weighs and one is how much protein is in your foods... I am surprised that people have not understood this but it does explain where we are at and how conscious you are of the fuel you are taking in and that is why we are doing this challenge, to hopefully learn something new and build some better habits.. 

Yes, you should weigh your protein sources but you must understand that 100 Grams of chicken is not 100 grams of protein, there are 30 Grams of protein in 100 grams of chicken (60 in 200 and so on).  The same goes for any other food, even your 100 grams of cake probably has about 5 or 6 grams of protein in it and yes those count towards your total too. There are a bunch of examples in the picture above, but I feel like I need to give you a few more examples:

A 50 gram egg contains 6.5 grams of protein. 

170 grams of Greek Yogurt contains 17 grams of protein. 

100 grams of 90% Lean Ground beef contains 26 grams of protein.

A 240 gram glass of whole milk contains 7.5 grams of protein.  

100 grams of steak contains 30 grams of protein. 

100 grams of cooked haddock contains 20 grams of protein.

and all of this can be found on packaging, in the chronometer app or by a simple google search...

I hope you're understanding it now, please start paying attention to labels.....

Week of 020424

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 No Pushup Burpees 

*Empty Bar

Strength:

On the minute for 14 Minutes Complete:

2 Power Cleans 

Start light and climb slowly to a heavy double as form allows..

Conditioning: 

5 Rounds for Time of: 

50 Double Unders (or 150 Singles)

10 Burpees 

5 Power Cleans @ 70% of Days Max 

Mobility: 

2 Min Sumo

1 Min Down Dog 

1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

5 Burpees

10 Situps

5 Rollover V sits

Mobility:

2 Min Sumo Squat 

1 Min Forward Dragon Each Side 

1 Min Lizard Each Side 

Strength:

Strict Press

10-10-10-10

Climb to a heavy set of 10

Conditioning: 10 Minute time cap 

For Time: 

100 Wallballs 

* 10 Toes to bar at every break 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 2 Pushups Inchworms

10 Airsquats 

30 Mountain Climbers 

Mobility: 

1 Min Twisted Cross Each Side

2 Min Sumo Squat

2 Min Seated Forward Fold

Strength: 

Barbell Row 

10-10-10-10

Climb to a heavy controlled set and record your number...

Conditioning: 

5 Rounds For Time of: 

12/9 Cals Bike 

15 Double Dumbbell Power Cleans (Goal 40/25)

21 Pullups 

*if unable to do 10 Unbroken pull-ups Scale to 12

*if unable to do 2 Unbroken pull-ups Scale to 12 with a band. 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every 3 Minutes for 21 Minutes complete:

100 Foot Shuttle Run

15 Deadlifts (Goal 135/95)

100 Foot Shuttle Run

WEEKLY STRETCHING COMPLEX:

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