Week of 011524

 

Week of 011524

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Airsquats 

10 Jumping Lunges 

5 Burpees

30 Singles

Conditioning: 15 Minute Cap 

5 Rounds For Time Of: 

15 Wallballs 

30 Double Unders (or lateral hops)

16 Goblet Lunges 

30 KB Sumo Deadlift High Pull

Goal 53/35

Strength:
OT 1:30 X 5 Complete: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean 

Begin working sets with 80% Max Power clean and stay there, if unsure on max power clean use heaviest clean you've done in recent past as the max...

Mobility: 

2 Min Sumo Squat 

1 Min Lizard Each side 

2 Min Sumo Squat 

1 Min Wrist Stretch Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 No Pushup Burpees

5 Inchworms 

5 Rollover V sits 

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Pigeon Each Side 

2 Min Standing Forward Fold 

Strength:

Deadlift 

5-5-5-5-5

Use Roughly 60-70% 

Conditioning: 

25- 20-15-10-5 Reps For Time of: 

Pullups 

Box Jump Overs 

Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Shoulder taps 

10 Pushups 

10 Jump Squats 

30 Mountain Climbers 

Mobility: 

2 Minutes Saddle 

1 Min Seal Pose 

2 Min  Sumo Squat

1 Min Happy Baby

Conditioning: 

On The Minute for 20 Minutes Complete:

Odd: 12 Burpees 

Even: 11/9 Calories Bike 

Strength: 

Bench Press

8-8-8-8-8

Use roughly Bodyweight/.75 Bodyweight Across 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

2 Rounds For Time of: 

50 Dumbbell Snatches 

50 Single Dumbbell Thrusters (held across chest) 

At:10:00

2 Rounds for Time of: 

50 Dumbbell Hang Clean and Jerks (alternate every 5)

25/20 Cals Bike 

At 20:00

2 Rounds for Time of: 

50 KB Swings 

50 Airsquats 

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