Week Of 061724

Week Of 061724

ANNOUNCEMENTS: 

FRIDAYS GOING FORWARD: ONE CLASS AT 4:30PM

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

10 Toy Soldiers in place 

15 Airsquats 

10 Pushups 

5 Broad Jumps 

Mobility:

2 Min Sumo Squat 

1 Min Forward Leaning Dragon Each Side 

2 Min Down Dog 

Conditioning: 15 Min Cap (Including rest)

5 Rounds Each For Time 

10 Hang Power Cleans 

20 Box Jump Overs 

50 Airsquats 

Rest 30 Seconds 

*Goal 115/75

**Should have ability to perform unbroken with moderate difficulty

Strength:

Back Squat 

5-5-5-5-5

Climb to a difficult (not max) set of 5 

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

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 No Pushup Burpees 

5 Rollover V sits 

10 Airsquats 

10 V Ups 

Mobility:

2 Min Butterfly 
2 Min Sumo Squat

2 Min Seal

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 

12 Front Squats 

9 Bar Facing Burpees 

6 Hand Release Pushups 

Goal 135/95

(a weight that can be done in 2 or less sets)

Strength:

Push Press 

7-7-7-7-7

Using 90% Strict press Max 

From The floor 

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

5 Burpees 

10 Situps 

30 Mountain Climbers 

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

Or 4 Sets of 10 Dumbbell Bent Over Row for Those with less than 2 strict Pullups 

Conditioning: 20 Min Cap 

4 Rounds For Time 

Run 400M 

60 Double Unders (Lateral hops)

30 Dumbbell Snatches 

Goal 50/30 

Mobility:

2 Min Sumo Squat 
1 Min Lizard each side 

1 Min Twisted Cross Each Side 

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

With a Partner: 

100 Bench Press *

100 Burpees 

100 Lunges *

100 Situps 

*1 Barbell Weight (Goal 115/75)

** Bike is always working while reps are being completed (Until 300)

*** Partners rotate as needed 

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