Week Of 030424

 

Congrats to Chrissy for winning the February Challenge. Her commitment showed as always! Her gym dues for the months of March and April will be free!   A lot less participation than I had hoped for from the group but I hope those that gave SOME effort took something away from it....

Week Of 030424

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
10 Pushups 

5 Rollover V Sits  

Strength:

Push Press 

4-4-4-4-4

Use 90% Strict Press Max 

Conditioning: 

For Time: 15 Minute Cap 

21 DB Snatches Right Arm

21 Lateral Burpees over the dumbell

21 DB Snatches Left Arm

21 Lateral Burpees over the dumbbell

15 DB Snatches Right Arm

15 Lateral Burpees over the dumbbell

15 DB Snatches Left Arm

15 Lateral Burpees over the dumbbell

9 DB Snatches Right Arm 

9 Lateral Burpees pver the dumbell 

9 DB Snatches Left arm 

9 Lateral Burpees over the dumbbell 

Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Seal

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

15 Toe Touches 

5 High Reach Burpees 

Mobility:

2 Min Dragon Each Side

1 Min Standing Forward Fold

2 Min Standing Straddle 

Strength:

Front Squat 

7-7-7-7-7

Using 55% of Last weeks Max 

Conditioning: 

On The 6th Minute for 4 Rounds (24 Minutes)

40/30 Cal Bike 

25 Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 

5 Inchworms 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat

2 Min Single leg Forward Fold Each Side 

1 Min Supine Twist Each Side 

2 Min Seated Straddle

Strength: 

Deadlift 

7-7-7-7-7

Using 55% 1 Rep Max Across 

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

12 Toes To Bar 

12 Hang Squat Cleans (goal 95/65)

12 Box Jump Overs 

24 Situps 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

6 Rounds Fpor Time of: 

Run 400M 

10 Burpee Pullups 

7 Push Jerks 

Goal 155/105 (Should have ability to go Unbroken)

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