Week Of 042924

Week Of 042924

Monday:

Class at 4:00 and 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 

10 Broad Jumps

30 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

5 Power Cleans @ Roughly 60% 1 Rep Max

10 Pushups

15 Airsquats

Strength: 

Push Press

7 Sets of 4 Reps @ 90% of 1 RM Strict Press

*Take From Floor

Mobility: 

1 Min Sumo Squat 

1 Min Lizard Pose (each side)

1 Min Each Side Forward Leaning Dragon 

1 Min Each Side Single Leg Forward fold

 

Wednesday:

 

Class at 4:00 and 5:00 PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of: 

 

15 Tempo Air Squats

5 Kip Swings 

5 KB Deadlifts each side 

5 Burpees

Conditioning: 12 Minute Cap 

3 Rounds For Time of: 

Run 400M

21 KB Swings 

12 Pullups 

Strength:

Deadlifts

5-5-5-5-5

All sets @ 45% 1 Rep Max Deadlift 

Mobility: 

2 Min Forward Fold

1 Min Seal or Sphinx

2 Min Leaning Dragon each side

2 Min Puppy Dog Pose 

 

Friday:

 

Class at 4:00 and 5:00PM

 

Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 

10 Shoulder Taps 

10 Cossack Squats

10 Situps

Strength:

Back Squat 

7-7-7-7-7

@ 60% Across

Conditioning:

Every minute on the minute for 20 minutes complete:

6 Dumbbell Squat Clean and Jerks  + 5 Burpees

*Goal 50/35

* Score is missed rounds 

Mobility: 

2 Min Sumo Squat 

1 Min Saddle Archer Each Side

2 Min Saddle Pose  

1 Min Twisted Cross Each side

Saturday:

Class at 8:30am

 

Warmup With: 3-5 Min Run Then:

 

Dynamic Group Warm Up

 

Workout: 

2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH Plate Lunges 45/25

50 Box Jumps

50 Weighted Situps

* 3 Burpees on the minute throughout

Mobility: 

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