Monday: Class at 5:00 PM
Warmup with a 5 Min Jog
Then 3 Rounds of:
10 Airsquats
10 Inchworms
5 Rollover V sits
Strength:
Strict Press
5-5-5-5-5
Use Roughly 65-70% Max
Conditioning:
As Many Rounds as Possible in 15 Minutes of:
8 Single Arm Devils Press 50/35
10/10 Single Dumbbell Suitcase Deadlifts 50/35
12 Box Jump Overs
14 Situps
50 Double Unders or lateral hops
Mobility:
2 Min Standing Straddle
1 Min Seal
2 Min Sumo Squat
Wednesday:
Class at 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
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
5 No Pushup Burpees
*Empty Bar
Mobility:
2 Min Suno Squat
1 Min Twisted Cross Each Side
2 Min Seated Straddle
Strength:
On the 1:30 X 5 Complete:
3 Power Cleans + 3 Jerks
Climb AFA
Conditioning:
4 Rounds of 3:30 Mins on 1:30 Off of:
Run 400M
12 Bar Facing Burpees
In Remaining time complete AMRAP Clean and Jerks (@ 95/65 Goal)
Friday: Class at 5:00 PM
Warmup with 5 Mins of Bike and then:
3 Rounds of:
30 Mountain Climbers
10 Airsquats
10 Situps
5 Kip Swings
Mobility:
2 Min Sumo Squat
1 Min Single Leg Forward Fold each side
2 Min Seated Straddle
Strength:
Deadlift
3-3-3-3-3
*Using roughly 75% Max for all sets
Conditioning:
On The minute for 24 Minutes complete:
Min 1: 15/12 Cals Bike
Min 2: 15 Toes To Bar
Min 3: 15/12 Cals Bike
Min 4: 10 Strict Pullups or 10 Barbell Rows if Less than 3 Strict Pullups (3/4 BW)
Saturday: Class at 8:30AM
Dynamic Class Warmup
Strength & Conditioning:
For Time:
100 Airsquats and Then:
50-40-30-20-10 Reps of:
Box Jumps
Wallballs
KB Swings
* Bike 16/14 Cals Between Each Round
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
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