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

Strength:

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