Week Of 061024

 

                                                                    Week Of 061024

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM

WEDNESDAY JUNE 12 - NO KIDS CLASS - REGULAR ADULT SCHEDULE

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

5 Kip swings 

10 Airsquats 

5 High Reach Burpees 

Mobility:

2 Min Sumo Squat 

1 Min Lizard Each Side 

2 Min Childs Pose 

Conditioning:

As Many Rounds as Possible in 4 Minutes of: 

8 Toes To Bar 

10 KB Swings 

12 Goblet Lunges 

Rest 2 Minutes and Repeat for a total of 3 cycles - Aim to meet your reps each 4 min AMRAP...

*Goal 53/35

Strength:

Push Press 

7-7-7-7-7

*Using last weeks 3 rep max strict press across

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

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Bodyweight Thrusters 

5 No Pushup Burpees 

5 Rollover V sits 

30 Singles 

Mobility:

2 Min Seated Straddle
2 Min Sumo Squat

1 Min Twisted Cross Each side

Conditioning: 

On The 5th Minute for 5 Rounds Complete: 

5 Strict Pullups 

10 Burpees 

15 Thrusters (Goal 95/65)

20 Box Jumps 

* Thrusters should be able to be done unbroken each round, otherwise scale to a weight you can do but don't want to...

Strength:

Bench Press 

10-10-10-10

* Men should use 90% Bodyweight across all sets 

*Women 65% Bodyweight across all sets 

**Rest as needed to keep sets unbroken 

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

50 Foot Bear Crawl 

50- Ft Crab Walk 

50 Foot Broad Jumps 

15 Situps 

Strength:

Barbell Row

10-10-10-10

Slow smooth reps, no bouncing...

Conditioning: 25 Min Cap 

5 Rounds For Time of: 

Run 400M 

16 Seated Dumbbell Z Press (Goal 35/20)

8 Back Squats 135/95 Goal 

*Barbell Should be able to be Taken from the floor safely otherwise scale 

Mobility:

2 Min Happy Baby 
1 Min Spinal Twist each side 

1 Min Seal

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

10 Rounds For Time:

10/8 Cals Bike
2 Deadlifts (1.5XBW/BW)
4 Devils Press *
8 Pushups
12 Wallballs

* Goal 40/25

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