Week of 032524

Hit those targets.....

Week of 032524

Strength first, Conditioning second, Mobility last all week....

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

15 Toe Touches

10 Side Lunges 

5 Strict Pullups 

Strength:

Back Squat 

3-3-3-3-3

*Climb to a heavy triple

Conditioning: 

27-21-18-21-27 Reps For Time of: 

Medball Cleans 

KB Sumo Deadlift High Pulls 

Situps 

Mobility: 

2 Min Sumo Squat 

1 Min Seal 

1 Min Dragon Each side 

1 Min Seated Forward Fold 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Sec Plank

20 Sec Bar hang 

30 Mountain Climbers 

20 Shoulder Taps

Strength:

Push Press

4-4-4-4-4

Use roughly 90% Strict Press max 

Climb AFA

Conditioning: 15 Minute Cap 

3 Rounds For Time of: 

21 Hand Release Pushups 

42 Thrusters (75/55 Goal)

84 Double Unders 

Mobility:

2 Min Sumo Squat 

1 Min Childs Pose 

2 Min Lizard Each side 

Friday: Class at 5:00 PM 

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 High Reach Burpees 

5 Rollover V Sits 

10 Lunges 

10 Airsquats 

Strength: 

Bench Press

10-10-10-10

Use Roughly 65% Across 

Rest as needed between sets to complete sets of 10

Conditioning: 

5 Rounds Each for time of: 

18/13 Cals Bike 

12 Dumbbell Deadlifts 

9 Dumbbell Hang Cleans 

6 Dumbell Jerks 

3 Strict Pullups

*Rest 1:00 Between Sets

** Goal 50/35

Mobility: 

2 Min Seated Straddle

1 Min Single Leg Forward Fold each side 

1 Min Twisted Cross Each side

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

As Many Rounds as Possible in 7 Minutes of: 

14 Bar Facing Burpees 

14 Front Rack Lunges (Goal 115/75)

Rest 3 Minutes Then: 

As Many Rounds as Possible in 7 Minutes of: 

14 Lateral Burpees 

14 Clean and Jerks (115/75 Goal) 

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