Week of 042224

Week of 042224

Monday Class at 4:00 and 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

5 Broad Jumps 

5 Rollover V sits 

5 Kip Swings 

10 Airsquats 

Conditioning: 

4 Rounds for Time of: 

21 KB Swings

18 Box Jumps

15 Goblet Squats 

*Goal 53/35 

Strength:

Front Squat 

5-5-5-5-5

*Using 60% Across

Mobility: 

2 Min Dragon Each Side 

2 Min Lizard Each Side 

2 Min Childs Pose 

Wednesday:

Class at 4:00 and 5:00 PM

Warmup with 5 Min jog Then 3 Rounds of:

10 Pushups 

10 Situps 

30 Mountain Climbers 

30 Singles 

Strength:

8 Minutes to Establish a Max Power Clean and Jerk (For The day) 

Conditioning: 15 Min Cap 

3 Rounds for Time of: 

16 Front Rack Lunges 

16 Lateral Burpees Over The Bar 

16 Shoulder To Overhead

48 Double Unders (Lateral Hops)

* Goal Weight 115/75 ( or something that will take no more than 2 sets on shoulder to overhead) 

Mobility:

1 Min Seal Pose 

2 Min Standing Straddle

2 Min Sumo Squat 

Friday: Class at 4:00 and 5:00 PM

Warmup with 3-5 Min jog and then: 

3 Rounds of: 

15 Toe Touches 

15 Airsquats 

5 No Pushup Burpees

5 Strict Pullups 

Conditioning: 

4 Rounds For Time of: 

Run 400M 

15 Pullups 

8 Double Dumbbell Devils Press 

*Goal Weight 50/35

Strength: 

Bench Press

7-7-7-7-7

*Use 65% Across 

Mobility: 

2 Min Sumo Squat 

2 Min Seated Forward Fold

2 Min Saddle

Saturday:

Strength and Conditioning: 35 Min Cap 

50-40-30-20-10 Reps For Time of: 

Bike Calories 

Wallballs 

Deadlifts (1/2 Reps)

Toes To Bar (1/2 Reps)

**** 1/2 Reps will go 25-20-15-10-5

*****Deadlift weight @ 50% 1 RM 

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