Week Of 081224

Week Of 081224 

Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Airsquats 

10 Jumping Lunges 

5 Broad Jumps 

 

Mobility: 
 

3 Min Sumo Squat

1 Min Seal

1 Min Seated Forward Fold 

Strength: 

Front Squat 

10-10-10-10

Use 55% Across 

Conditioning:

As Many Rounds as Possible in 20 Minutes Of: 

50 Box Step Ups (1 Step = 1 Rep - Any Way You Like)*

50 Walking Lunge steps

50 Situps 

** You May Alternate step ups, do them all on one side or do them as randomly as you like, "Chrissy Style." 

**20 Inch Box for Men and Women

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Strict Pullups 

10 Situps 

Mobility:

2 Min Seated Straddle
2 Min Sumo Squat 

1 Min Pigeon Each side 
 
Conditioning:
 
5 Rounds For Time of: 

Bike 15/12 Calories

12 Toes To Bar 

24 Dumbbell Snatches 

*Goal Weight 50/35 

Strength:
 
Strict Press

5-5-5-5-5

*Climb to a VERY Heavy set of 5

 
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  Twisted Cross Each side 

1 Min Childs Pose 

Conditioning: 

4 Rounds For Time of: 

Run 400M 

24 Wallballs 

12 Push Jerks 

*Goal weight 115/75

 

Strength:

 

Barbell Row 

10-8-8-8-8 

Use the 10 set to gauge the 8's - Choose a difficult weight for it, if you think you could do 3 more reps without breaking form add 10% to it and stay for the remaining 8 sets, if reps 8,9,10 are a grind but still completed without bouncing, stay there and compete the 4 set of 8 with that same weight.  

 

Saturday: Open Gym AT 8:30AM

Suggested Strength and Conditioning Workout: 

3 Rounds For Time of: 

Run 800M 

42 KB Swings (53/35 Goal)

21 Pullups 

Single Ring Rows for anyone without 3 Strict Pullups, for those with, Kip....

OR if You're feeling beat up from the week, choose a 2 movements you'd like to work on and complete 5-8 Reps back and forth on a 20 Minute EMOM like this: 

Example: 

Min 1: 7 Overhead Squats (Very Manageable Load)

Min 2: 5 Strict Pullups 

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