Week Of 062424

 

Week Of 062424

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

15 Bodyweight (AIR) Thrusters

10 Situps 

10 Pushups 

Mobility:

2 Min Sumo Squat 

1 Min Single Leg Forward Fold Each Side 

2 Min Dragon Each Side 

Conditioning: 

On The Minute for 12 Minutes Complete:

Min 1: 15 Burpees

Min 2: 8 Thrusters (Goal 95/65)

Strength:

Inside 8 Minutes Establish a heavy 3 rep Thruster from the floor

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

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Rollover V sits 

10 Airsquats 

15 Situps 

Mobility:

2 Min Standing Forward Fold
2 Min Sumo Squat

2 Min Seal

1 Min Wrists each side

Strength:

8 mins To Establish a 3 Rep Max Clean and Jerk 

Conditioning: 

5 Rounds For Time of: 

5 Clean and Jerks 

18/15 Cals Bike 

Goal 135/95 (Or roughly 65% of Days Max)

Friday: One Class at 4:30PM 

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

10 Toy Soldiers 

5 Broad Jumps 

5 Burpees

Strength:

8 Minutes to Establish a 1 Rep Max Deadlift 

Conditioning: 10 Min Cap 

21- 15- 9 Reps For Time of: 

Deadlifts 

Seated Dumbbell Strict Press (40/25 goal)

Hand Release Pushups

Goal 225/155 (Or roughly 55% of days Max)

Mobility:

1 Min Lizard each side 

1 Min Twisted Cross Each Side 

2 Min Childs Pose

2 Min Standing Straddle

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout:

5 Rounds For Time of: 

30 Wallballs 

15 Toes To Bar 

10 Burpee Box Jump Overs

Run 400M 

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