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:
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
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