Week of 031124

Week of 031124

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

20 Sec Hollow Hold

5 High Reach Burpees

5 Inchworms

10 Airsquats 

Strength:

Bench Press 

10-10-10-10

Use 60% 3 Rep Max 

Conditioning: 

10-9-8-7-6-5-4-3-2-1 Reps For Time Of: 

Thrusters (135/95 Goal) (Ability to complete in no More than 2 sets on any set)

*30 Double Unders + 3 Strict Pullups after each round

Mobility: 

2 Min Standing Straddle

1 Min Twisted Cross Each Side 

2 Min Sumo Squat 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

10 Front Rack Lunges 

Empty Bar 

Mobility:

2 Min Lizard Each Side

1 Min Child Pose 

2 Min Straddle

Strength:

Back Squat 

5-5-5-5-5

*Climb to a HEAVY set (not a max set) 

Conditioning: 15 Min Cap

7 Rounds for Time of: 

7 Box Jumps 

7 Hang Power Cleans (115/75 Goal)

7 Push Press

7 Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

50 Foot Inchworm

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Jog 

Mobility: 

2 Min Sumo Squat

1 Min Supine Twist Each Side 

2 Min Forward Leaning Dragon Each side 

Strength: 

Weighted Pullups 

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

Conditioning: 

As Many Rounds as Possible in 18 Minutes of: 

100 Foot Goblet Lunge (50/35 Goal)

8 DB Facing Burpees 

100 Foot Shuttle Run 

16 DB Snatches (8L/8R)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds for Time of: 

7 Clean and Jerks 155/105 Goal 

7 Burpee Pullups 

Rest 4 Minutes

2 Rounds for Time of: 

21 Wallballs 

14 KB Swings 

7 Deadlifts (275/185 Goal)

Rest 4 Minutes

2 Rounds For Time of: 

Run 400M 

30 Toes To Bar 

20 Cals Bike 

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