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Monday: Class at 4PM and 5PM
Warmup with 5 Mins of Bike then 3 Rounds of:
10 Airsquats
20 Lunges
15 Toe Touches
10 Toy Soldiers
Mobility:
3 Min Saddle
2 Min Sumo Squat
1 Min Seal
Strength:
Front Squat
5-3-1-2-2-2
*Climb From 60% to 80% for The Last 3 doubles
Conditioning:
As Many Rounds as Possible in 10 Minutes of:
25 Sumo Deadlift High Pulls (53/35 Goal)
10 Dumbbell Snatches (50/35 Goal)
5 Deadlifts @ 65% 1 RM (No Heavier than 275/185)
Wednesday: Class at 4:00PM and 5:00 PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
10 Broad Jumps
10 Airsquats
8 Pushups
5 Pullups
Mobility:
2 Min Forward Fold
1 Min Sumo Squat
2 Min Pigeon Strech each side
Conditioning:
5 Rounds of 3 Mins on 1 Min off of:
Conditioning:
5 Rounds of 3 Mins on 1 Min off of:
15 Toes To Bar
15 Burpees To A Target
Max Power Cleans in Time Remaining (135/95 Goal)
* If Using 135/95 It should not be more than 60% of your max Power Clean
Strength:
Bench Press
5-3-1-2-2-2
*Climb From 60% to 80% for The Last 3 doubles
Friday: Class at 4:30 PM
Warmup with 5 Mins of Bike then 3 Rounds of:
10 Airsquats
5 Burpees
10 Situps
5 Rollover V sits
Mobility:
2 Min Sumo Squat
1 Min Supine Twist Each side
1 Min Chids Pose
Conditioning:
For Time: 12 Min Time Cap
150 Wallballs
* ON The 0-2-4-6-8 and so on until wallballs are complete stop and do 10 Pullups
Strength:
Push Jerk
3-3-3-3-3
Take From the floor, use 70% Clean and Jerk Max Across all sets
Saturday: CLASS AT 8:30AM
Strength and Skill:
OT1:30 x 7
3 Snatch Pulls
3 Hang Power Snatch
3 Overhead Squats
Climb AFA
Conditioning: 20 Min Cap
5 Rounds For Time of:
Run 400M
15 Overhead Squats (95/65 Goal)
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
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