Sunday, May 26, 2024

Week of 052724

 



ANNOUNCEMENTS: 


FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM
MONDAY MAY 27 MEMORIAL DAY - NO CLASSES OPEN GYM AT 8:30AM
MONDAY JUNE 3RD - 1 ADULT CLASS AT 4:30PM AND 1 KIDS CLASS AT 6PM 
WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE

Week Of 052724
HERO WEEK

Monday: NO CLASS MEMORIAL DAY Bry will be holding an open gym for anyone interested in joining her at 8:30am....

Suggested Optional Memorial day workout:  

Murph

Run 1 Mile 
100 Pullups 
200 Pushups 
300 Airsquats
Run 1 Mile 

* Partition gymnastics as desired

OR: 

Northrup

For Time: 

26 Barbell Back Rack Step Ups 
Then 3 rounds of: 
17 Power Cleans 
19 Situps 
21 Deadlifts 
Then: 
21 Calories Bike (or 400m run)

Goal 95/65

Wednesday:
 
Class at 4:00 and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
10 Broad Jumps 
5 Inchworms 
5 Rollover V Sits 
10 Airsquats 

Mobility: 

1 Min Seal Pose 
1 Min Lizard Pose Each Side
2 Min Sumo Squat

Conditioning: 

"Buriak"

As Many Rounds as possible in 20 minutes of: 

5 Squat Cleans 
10 Burpees Over The Bar 
15 Pullups 
Run 400m 

*Goal 135/95
* Barbell Should be able to be done unbroken when fresh otherwise scale

Strength:

Front Squats 
3-3-3-3-3

*Climb to a heavy set 
*Take From The Floor
 
Friday: ONE CLASS AT 4:30PM

Warmup with: 800M Run Then 3 Rounds of: 

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
5 Burpees

Conditioning:  

"DT"

5 Rounds for time of: 

12 Deadlifts 
9 Hang Cleans 
6 Push Jerks 

Goal 155/105
*6 Jerks should be able to be done unbroken otherwise scale to a weight that 8 is possible with when fresh. 



3 Hang Cleans + 3 Push Jerks

Climb To A heavy set

Mobility: 

2 Min Sumo Squat 
1 Min Single leg forward fold each side
1 Min Standing Straddle

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up 

Workout: 

ODA 7313

7 Rounds For Time of: 

400M Run 
10 Left Arm DB Thrusters 
10 Right Arm DB Thrusters 
7 Strict Pullups 

Rest 3 Minutes Between Rounds 
Goal 30/20
Wear a vest if desired

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

Saturday, May 18, 2024

Week Of 052024


ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM
MONDAY MAY 27 MEMORIAL DAY - NO CLASSES
MONDAY JUNE 3RD - 1 ADULT CLASS AT 4:30PM AND 1 KIDS CLASS AT 6PM 
WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE

Week Of 052024

Monday: Class at 4PM and 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 
10 Inchworms
5 Rollover V Sits 

Strength: 

On The 2nd Minute For 5 Sets Complete: 

2 Power Cleans + 2 Squat Cleans + 1 Front Squat + 1 Jerk

Climb AFA

Then add 20 Lbs to days heaviest weight and @ Minutes 10,11,12 perform: 

3 Clean Grip Deadlifts

Conditioning: 20 Min Cap 

For Time: 

25 Burpees
100 Double Unders 
30 Pullups 
Run 400M 
30 Pullups 
100 Double Unders 
25 Burpees 

Mobility: 

1 Min Childs Pose
2 Min Seated Forward Fold
2 Min Sumo Squat 

Wednesday:
 
Class at 4:00 and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
10 Airsquats
5 Burpees
10 Situps 
5 Kip Swings 

Mobility: 

1 Min Seal Pose 
1 Min Lizard Pose Each Side
2 Min Sumo Squat

Conditioning: 15 Minute Time Cap (including rest)

3 rounds Each For Time: 

21 Thrusters (Goal 95/65)
15 Toes To Bar 
9 Hand Release Pushups 

* Rest Exactly 1 Minute Between Rounds

* Barbell Should be able to be done unbroken when fresh otherwise scale

Strength:

Bench Press
8-8-8-8-8

Using 60% Max across

 
Friday: ONE CLASS AT 4:30PM

Warmup with: 800M Run Then 3 Rounds of: 

5 Broad Jumps 
10 Airsquats 
5 Inchworms 
30 Mountain Climbers 

Conditioning:  12 Minute Cap 

For Time: 

30 Power Cleans (Bodyweight or roughly 80% of power clean max whichever is lighter)

*Every Minute On The Minute (including 0) Stop and do 6 Wallballs until your reps are completed


Barbell Row 
8-8-8-8-8

**Using a weight that you could do 12 with but not 15

Mobility: 

2 Min Sumo Squat 
1 Min Single leg forward fold each side
1 Min Standing Straddle

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: 

"Tabata Everything" 

8 Rounds at each movement of 20 Secs On 10 Secs Off:

Bike Calories
Push Press 75/55
Box Jumps 
Hang Power Cleans 75/55
Burpees
Sumo Deadlift High Pull 75/55
Airsquats 

*Rest 1 minute Between Movements 

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

Sunday, May 12, 2024

Week Of 051324


  Week Of 051324

Monday: Class at 4PM and 5PM 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 
20 Shoulder Taps 
20 Sec Plank
3 Burpees

Conditioning: 

As Many Reps as Possible in 20 Mins
Working only for 30 seconds on and 30 seconds off of the following cycle: 

Bike Calories 
Walking Lunges 
Burpees 
Situps 
Wallballs 

*Each cycle through will take 5 mins
**Repeat same sequence for 4 complete rounds..

Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 
then:
 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets
* Take Barbell from the Floor

Mobility: 

1 Min Puppy Dog Pose
1 Min Thread The Needle Each Side 
2 Min Seal Position
1 Min Leaning Dragon Each Side

Wednesday:
 
Class at 4:00 and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
5 Rollover V sits 
8 Inchworms 
16 Toy Soldiers 

Mobility: 

2 Min Seated Forward Fold 
1 Min Lizard Pose Each Side
2 Min Sumo Squat

 Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 65% 1 Rep Max
13 Pushups 
9 Box Jumps 


Strength:

Weighted Pullups 
3-3-3-3-3-3-3

 
Friday:
 
ONE CLASS AT 4:30PM

Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 
10 Broad Jumps 
5 Kip Swings 
10 Situps



Back Squat 
8-8-8-8

Conditioning:  

On The Minute for 20 Minutes Complete: 

Min 1: 12/10 Calories Bike
Min 2: 12 Deadlifts 9 Hang Cleans 6 Jerks @ 60% Jerk Max
Min 3: 18 KB Swings 53/35
Min 4: Rest
 Mobility: 

2 Min Sumo Squat 
1 Min Wrist each side
2 Min Seal Pose  
1 Min Twisted Cross Each side

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: No Time Cap

2 Rounds For Time: 

Run 400M
15 Toes To Bar 
30 Single Arm Devils Press 50/35
15 Toes To Bar 
30 Dumbbell Snatch 
15 Toes To Bar 

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

Sunday, May 5, 2024

Week of 050524

 

Week Of 050624

Monday:

Class at 4:00 and 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 
15 Toe Touches 
20 Shoulder Taps 
20 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 


30 KB Sumo Deadlift High Pull 53/35
20 KB Pull Throughs 53/35
15 Goblet Squats 53/35

Strength: 

Dumbbell Bench Press

5 Sets of 12 Reps 
Using a weight, you could perform 15 reps with across all sets.. 

Mobility: 

1 Min Seal or Sphinx
1 Min Spinal Twist (each side)
2 Min Forward Fold

 
Class at 4:00 and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
5 Kip Swings 
5 Empty Barbell Strict Press 
24 FlutterKicks 

Mobility: 

2 Min Puppy Dog Pose 
1 Min Thread the Needle Each Side
1 Min Twisted Lizard Each side 

 Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

Run 400M 
12 Pullups 
12 Push Press Using 70% of Strict Press Max 
24 Situps 

Strength:

7 Sets on the 1:30 of: 

3 Deadlifts 
3 Hang Power Cleans
3 Front Squats 

*Using 65% of Hang Power Clean Max

 
Friday:
 
Class at 4:00 and 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Alternating Toy Soldiers 
10 Inchworms 
10 Tempo Squats 


Front Squat 
4-4-4-4-4

*Pause in bottom for all reps 

 Conditioning:  15 Minute Time Cap 

4 Rounds for Time of: 

7 Hang Squat Cleans
21 Box Jump Overs 
7 Hang Squat Cleans 
21 Hand Release Pushups 

 * Use 40% Max Hang Squat Clean 
 Mobility: 

2 Min Sumo Squat 
1 Min Wrist each side
2 Min Seal Pose  
1 Min Twisted Cross Each side

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: 

On the Minute for 20 Minutes Complete: 

Min 1: Dumbbell Overhead Carry 100 Foot 40/25
Min 2: 12 Burpees 
Min 3: D Ball Carry 100 Foot 
Min 4: Bike 10/8 Calories 
Min 5: 50 Double Unders 
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