Week of 041524

 

Week of 041524

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Rollover V sits 

30 Singles 

Conditioning: 

3 Rounds for Time of: 

50 Double Unders 

50 Alternating Box Step Overs 

30 Dumbbell Snatches 

Strength:

Back Squat 

5-5-5-5-5

*Using 80% of 3RM

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Each Side 

1 Min Spinal Twist 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 Kip Swings 

Strength:

On the 2nd minute for 14 Minutes complete: 

1 Power Clean 

2 Front Squats 

3 Shoulder To Overhead 

Climb to a heavy complex for the day 

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

5 Power Cleans*

5 Front Squats*

5 Shoulder to Overhead*

*185/135 Max, 155/105 Goal (or heaviest weight from complex)

Mobility:

2 Min Seal Pose 

2 Min Standing Forward Fold 

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Conditioning: 

For Time: 

50 Kipping Pullups (or 2X Reps Ring Rows)

Run 400M

21 Thrusters 

Run 800M 

21 Thrusters 

Run 400M 

50 Kipping Pullups (or 2X Reps Ring Rows)

*95/65 Goal 

Strength: 

Barbell Row 

7-7-7-7-7

*Use 70% Across 

Mobility: 

2 Min Sumo Squat 

1 Min Childs Pose 

1 Min Seal

2 Min Saddle

Saturday:

Strength and Conditioning: 30 Min Cap 

5 Rounds for Time of:

50/30 Cals Bike 

9 Bench Press (185/135 Goal)

18 Hand Release Pushups

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