Week of 012924

NO FUCKING AROUND FEBRUARY CHALLENGE STARTS THIS THURSDAY 

CHECKLIST SHEETS WILL BE AT THE GYM ON MONDAY 

LET US KNOW IF YOU HAVE QUESTIONS AND LET'S GET COMMITTED TO BUILDING SOME GOOD HABITS OVER THE 29 DAYS OF FEBRUARY...

Week of 012924

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

10 Airsquats 

10 Lunges 

5 Kip Swings 

1 Strict Pullup

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

7 Front Squats (using the same 65% From last weeks strength)

5 Strict Pullups 

30 Double Under or lateral hops 

Strength:

Weighted Pullups 

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

If Less than 3 strict pullups accumulate 30 Strict Pullups/ If none, use a band that does not allow 5 but does allow 3 to accumulate your 30

Mobility: 

2 Min Saddle Pose

1 Min Puppy Dog 

1 Min Down Dog

1 Min Sumo 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup inchworms 

5 Kip Swings 

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Low Dragon Each Side 

1 Min Half Front Split Each Side 

Strength:

Bench Press

7-7-7-7-7

Using 55% Across 

Conditioning: 

30-20-10 Reps For Time: 

Seated Double Dumbbell Press (40/25 Goal)

Alternating Single Dumbbell Snatches 

Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Airsquats 

5 Burpees 

5 Rollover V Sits 

Mobility: 

1 Min Twisted Cross Each Side

1 Min Seal

1 Min Supine Twist Each Side 

Strength: 

Deadlift 

10-10-8-8

Using 55% for the 10's - 65% for the 8's 

Conditioning: 

4 Rounds For Time of: 

20 Toes to Bar 

20 Dumbbell Bench Press (Goal 50/35)

20/18 Cal Bike 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every Minute on the Minute for 40 Minutes Complete: 

Min 1: 12 Box Jump Overs 

Min 2: 8 Lateral Burpees

Min 3 & 4: 17/14 Cal Bike + Max Devils Press in remaining time (35/25 Goal)

Min 5: Rest 

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