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
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