Week of 040824

Week of 040824

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats

30 Toe Touches 

Strength: 

15 Minutes to climb to a 1 rep max Deadlift 

Suggested rep scheme - Climbing in weight: 

10-5-3-1-1-1-1.....

Conditioning: 12 Minute Cap 

10-9-8-7-6-5 Reps For Time of: 

Deadlift 

Box Jump 

Toes To Bar 

*Goal 225/155 or roughly 55% Days Max 

Mobility: 

1 Min Single Leg Forward Fold Each Side 

1 Min Dragon 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

5 Burpees

Strength:

Thruster

3-3-3-3-3

Take from the floor climb to a max triple...

Conditioning: 15 Min Cap 

6 Rounds For Time:

Bike 24/18 Calories 

12 Thrusters* 

* Roughly 65% Days Max Triple (135/95 Max, 115/75 Goal)

Mobility:

2 Min Standing Straddle

2 Min Forward Fold 

1 Min Lizard Pose Each side

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

5 Kip Swings 

10 Jump Squats 

10 Situps 

15 Airsquats 

Conditioning: 

30-20-10 Reps For Time of: 

Kipping Pullups (or 2X Reps ring rows) 

Wallballs 

Burpees to a Target 

Strength: 

Weighted Pullups 

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

Mobility: 

2 Min Sumo Squat 

1 Min Puppy Dog 

1 Min Seal

1 Min Seated Forward Fold 

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: 

For Time: 

Run 5K

(Set a new baseline 5K time for the spring) 

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