Week Of 060224

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM
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 060224

Monday: ONE CLASS AT 4:30PM - THIS WEEK ONLY

Warmup with 5 Min Jog Then 3 Rounds of:

10 Airsquats

12 Pushups 

10 Situps 

5 Burpees 

Mobility:

5 Min Sumo Squat 

1 Min Seal 

Conditioning:

5 Rounds of 3 Minutes on 1 Min Off Of: 

3 Power Cleans 

6 Pushups 

9 Airsquats 

Goal Weight 135/95

(Should Have ability to keep all barbell rounds unbroken)

Strength:

Strict Press

3-3-3-3-3

* Take From The floor 

**Climb To a Heavy Triple 

Wednesday: Class at 4:00 and 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms
10 Airsquats

5 Strict pullups 

10 Pushups 

Mobility:

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

Conditioning: 20 Min Cap 

3 Rounds For Time of: 

Run 800M 

30 KB Swings 

15 Toes to Bar 

Strength:

Back Squats 

3-3-3-3-3

*Climb To a Heavy (not max) Triple 

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

Strength:

1 Rep Clean and Jerk (Power or Squat)

Climb To a Max for the day inside 8 Minutes Then Directly Into..... 

Conditioning: 

Minutes 8-24 (16 Minutes) As Many Rounds as Possible of: 

Bike 16 Calories 

15 Wallballs 

7 Clean and Jerks (with 50% days heaviest weight)

Mobility:

2 Min Sumo Squat
1 Min Dragon each side
1 Min Wrists each side 

1 Min Seal

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

For Time: 

150 Double Unders 

125 Situps 

100 Box Step Ups 

75 Double Dumbbell Deadlifts 50/35

50 Burpees

25 Pullups 

Mobility:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each sidePuppy 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