Week Of 072924

Week Of 072924

Let’s get out there for Roy: 

Monday Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

10 AIR Thrusters

5 Pushups

5 Rollover V sits 

10 Empty Bar Deadlifts 

 
Mobility: 
 
3 Min Sumo Squat

1 Min Seal 

2 Min Seated Forward Fold 

Strength: OT 1:30 X 5

 

1 Clean Pull + 1 Squat Clean Thruster+ 2 Thrusters 

*Climb to a heavy complex for the day

Conditioning:

@ 0:00 

Run 800M For Time

@ 10:00

1-2-3-4-5-6-7-8-9-10 Reps For Time of: 

Thruster 

Strict Pullups (or single ring rows)

*Goal 95/65 

@ 20:00

Run 800M For Time

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

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles 

10 Broad Jumps 

30 Singles 

20 Sec Hollow Hold 

Mobility:

2 Min Forward Leaning Dragon each side 
1 Min Sumo Squat 

2 Min Leaning Lizard each side 
 
Conditioning:
 
For Time:

21-15-9 Reps For Time of: 

Hang Power Clean 

Box Jump

*50 Double Unders After Each Round 

* Goal Weight 95/65

Strength:
 
Push Press

4-4-4-4-4

*Using 90% Max Jerk From Last Week
 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Burpees

30 Mountain Climbers 

10 Hanging Knee Raises

5 Strict Pullups 
 
Mobility: 
 
2 Min Lizard Each side 
2 Min Sumo Squat

Conditioning:

4 Rounds Each For Time of: 

10/8 Bike Cals 
20 Situps 
20 KB swings 

10/8 Bike Cals 

*Rest Exactly 2 Minutes between Rounds 

* 53/35 Goal

 

Strength:

 

Barbell Row - 3 sec pause at top of each rep 

7-7-7-7-7

Use roughly 1/2 Bodyweight Women -  3/4 Men 

 

Saturday: CLASS AT 8:30AM

 

Strength and Skill: 

OTM x 10

1 Snatch Deadlift 

1 Snatch Pull

1 Hang Power Snatch 

1 Overhead Squat 

Conditioning: 20 Min Cap 

6 Rounds For Time of: 

10 Single Arm Devils Press

12 Toes To Bar 

9 Airsquats 

6 Pushups 

3 Power Snatch 

*Goal 50/35 & 115/75

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy 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

Week Of 072224

                                                                     

BACK TO REGULAR SCHEDULE

Week Of 072224

 Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
1 Min Wrists each side

Conditioning: 18 Min Cap 

4 Rounds For Time of: 

50 Airsquats
40 Push Press
30 Situps 
20 Pushups 
10 Lateral Burpees 

*Goal 65/45

Strength:

 

Bench Press

7-7-7-7-7

 

Using 60% Max across  

Wednesday: Class at 4:00PM and 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpee Broad Jumps 

10 Airsquats 

10 Situps 
 
Mobility:

2 Min Childs Pose
1 Min Twisted Cross Each Side   
2 Min Sumo Squat 
 
Conditioning:
 
For Time:

As Many Rounds as Possible in 20 Minutes of: 

Run 400M 

10 Clean and Jerks 

16 Walking Lunges (Unweighted)

28 Double Unders (Or lateral Hops)

Use no more than 135/95 or 55% Max Jerk

Strength:
 
8 Minutes To Establish a max Jerk from the floor 
 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 
 
5 Rollover V sits
10 Airsquats
5 Kip Swings
5 Pushups  
 
Mobility: 
 
2 Min Seal    
2 Min Sumo Squat
2 Min Seated Forward Fold 

Conditioning:

5 Rounds each for time of: 

10 Strict Pullups 
10 Deadlifts (Pick Load)
10 Front Squats (Pick Load)
20 Situps 

*Rest 1 Minute Between Rounds 

**Same Barbell for both Movements 

***Score = Total weights used times Total Time to complete

 

Strength:

 

Deadlift 

3-3-3-3-3

Using 75% Max across 

 

Saturday: CLASS AT 8:30AM

 

Strength and Conditioning:

5 Rounds for Time of:

7 Hang Clean and Jerks

17 Wallballs

8 Bar Facing Burpees

7 Toes To Bar 

Run 400M 

 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy 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

Week Of 070824

                                                                  

                                                                    Week Of 070824

Monday: Class at 4:00 and 5:00 PM

Warmup with 5 Min Jog Then 3 Rounds of:

5 Kip Swings 

5 Burpees 

5 Rollover V Sits  

10 Airsquats 

Mobility:

2 Min Sumo Squat 

1 Min Supine Twist Each Side 

2 Min Childs Pose 

Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

3 Strict Pullups 

5 Dumbbell Seated Strict Press 50/35 Goal 

9 KB Swings (70/53 or a bit Heavier than typical)

Strength:

Barbell Row

10-10-10-10

A weight that can be done without bouncing weight for every slow controlled rep 

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

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Burpees

15 Airquats 

10 Situps 

20 Jumping Lunges 

Mobility:

2 Min Sumo Squat

1 Min Seal 

1 Min Twisted Cross Each side 

Strength:

Bench Press

10-10-10-10

Use Roughly 55% Across

Conditioning: 20 Min Cap Including Rest 

5 Rounds Each For Time of: 

10/8 Calories Bike 

10 Lateral Burpees Over The Bar 

10 Squat Clean Thrusters 

Rest 2 Minutes 

Goal Weight: 95/65 (Ability to go unbroken when fresh)

Friday: One Class at 4:30PM

Warmup with: 800M Run Then 3 Rounds of:

15 Airsquats

50 Foot Bear Crawl 

12 Situps 

50 Foot Broad Jumps 

9 Pushups 

50 Foot Shuttle Run 

Strength:

Back Squat

10-10-10-10

Using Roughly 55% 1 RM Across

Conditioning: 

5 Rounds of: 

1 Min: Burpees

1 Min: Push Press

1 Min: Bike Cals 

1 Min: Sumo Deadlift High Pulls 

1 Min: Toes To Bar

1 Min: Rest 

*Score is Total reps 

*Goal Weight: 75/55

Mobility:

1 Min Twisted Cross each side 

1 Min Lizard Each Side

2 Min Sumo Squat 

1 Min Down Dog

Saturday: OPEN GYM at 8:30am

Suggested Workout: 

5 Rounds For Time of:

Run 400M

30 Box Jumps 

30 Wallballs 

Goal Time: Under 35 Mins 

Mobility:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy 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