Week of 040124

Week of 040124

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

30 Mountain Climbers 

10 Airsquats 

Conditioning: 

5 Rounds For Time of: 

18 Hand Release Pushups 

15 KB Swings 

12 Goblet Squats 

9 Box Jump Overs 

Strength:

Back Squat 

8-8-8-8

*Using 75% of Last weeks triple

Mobility: 

2 Min Sumo Squat 

1 Min Twisted Cross Each side 

1 Min Lizard Each Side 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats

5 Strict Press

10 Jumping Lunges 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans + 3 Push Press 

Climb AFA

Conditioning: 

5 Rounds of 3 Mins on 1 min off of: 

20/16 Cals Bike 

3 Power Clean and 1 Jerk Using Days Heaviest lift 

Max Wallballs in Remaining Time 

Mobility:

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Burpees 

50 Foot Bear Crawl 

50 Foot Broad Jump 

50 Foot Shuttle Run 

Conditioning: 

For Time: 

3 Rounds of: 

100 Foot Bear Crawl (Single Dumbbell in hand)

12 Dumbbell Snatches (50/35 Goal) 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Broad Jumps 

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Walking Lunges (Single DB Overhead)

12 Single Arm Devils Press (50/35 Goal)

Rest 2 Minutes Then: 

3 Rounds of: 

100 Foot Shuttle Run 

12 Burpee Pullups 

Strength: 

Barbell Row 

5-5-5-5-5

*Climb To a Heavy 5 

Mobility: 

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Saturday: OPEN GYM AT 8:30AM

Use the time slot to work on a weakness, practice some movements that give you trouble, establish a new heavy set of your favorite or least favorite lift or just attack this optional conditioning piece or any workout you may have seen and would like to do.  

Optional Conditioning Workout: 

Bike 50 Calories 

Run 400M (or ski 25 cals)

Bike 40 Calories 

Run 400M (or ski 25 cals)

Bike 30 Calories 

Run 400M (or ski 25 cals)

Bike 20 Calories 

Run 400M (or ski 25 cals)

Bike 10 Calories 

Run 400M (or ski 25 cals)

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