Week of 070424

 

Week Of 070124

2 Mile 4th of July Chelmsford Road Race forms are at the club, Jen is willing to bring yours in if you would like, She will be collecting them Monday night, get in there before your day off!!

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

30 Mountain Climbers 

5 Kip Swings 

10 Pushups 

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Lizard Each Side 

2 Min Twisted Cross Each Side 

Conditioning: 

5 Rounds for Time of: 

6 Clean and Jerks 

12 Box Jumps 

15 KB Swings 53/35

* Goal weight 135/95 (or 60% Max)

Strength:

Front Squats 

4-4-4-4-4

Roughly 70% Max Across

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 

5 Broad Jumps 

5 Burpees

Mobility:

2 Min Forward Fold
2 Min Sumo Squat

1 Min Butterfly 

1 Min Seated Straddle

Strength:

Strict Press

5-5-5-5-5

*Build to a heavy set of 5

Conditioning: 

On the 6th Minute for 3 rounds complete:

Run 800M 

12 Wallballs 

24 Pushups 

Friday: One Class at 8:30AM

Warmup with: 800M Run Then 3 Rounds of:

10 Airsquats 

15 Toe Touches 

10 Toy Soldiers 

5 Burpees

Strength:

Deadlift

3-3-3-3-3 

Using 70% 1 RM

Conditioning: 20 Min Cap 

5 Rounds For Time Of:

12/10 Cals Bike 

10 Back Rack Lunges 

10 Toes To Bar 

10 Push Press 

10 Pullups 

10 Hang Power Cleans 

Goal weight 95/65 (Should have the ability to do movements unbroken)

Mobility:

1 Min Spinal Twist each side 

1 Min Dragon Each Side

3 Min Sumo Squat 

Saturday: Class at 8:30am

Warmup With: 3-5 Min Run Then:

Dynamic Group Warm Up

Workout: 30 Min Cap 

Bike 1.2 Miles 

50 Back Squats 

50 Bench Press

Bike 1.2 Miles 

35 Back Squats 

35 Bench Press

Bike 1.2 Miles 

20 Back Squats 

20 Bench Press 

Goal Weight 115/75

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