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