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. 

Strength:

On The 1:30 X 7 

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