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