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