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