Week Of 081924

Week Of 081924 

ANNOUCEMENTS:

MONDAY AUGUST 26 - 1 ADULT CLASS AT 5PM (NO 4PM) - 1 KIDS CLASS AT 6PM

MONDAY SEPT 2ND - LABOR DAY NO CLASSES 

WEDNESDAY SEPT 4TH - PRE-SEASON STRENGTH BIAS PROGRAMMING STARTS FOR KIDS CLASS EMAIL BRESLIN.DAVE@GMAIL.COM FOR INFO..

Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

45 Sec Bike Easy

10 Airsquats 

5 Broad Jumps 

3 Strict pullups 

Mobility: 
 

2 Min Sumo Squat

1 Min Down Dog

1 Min Leaning Lizard Each Side 

1 Min Wrists Each Side 

Strength: On the 1:30 for 7 sets 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

*Climb AFA to an unbroken set of the complex 

Conditioning:

5 Rounds For Time of: 

12 Thrusters (Goal 95/65)

12 Hand Release pushups

12 Box Jump Overs 

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles 

15 Jump Squats 

5 Inchworms

30 Sec Plank 

Mobility:

2 Min Seated Forward Fold
2 Min Sumo Squat 

1 Min Half Front Split Each Side
 
Conditioning:
 

Complete as many rounds and reps as possible in 10 minutes of:

6 Lateral burpees over a dumbbell

12 Dumbbell Front-Rack Lunges

24 Double-Unders

*Goal Weight 50/35 

Strength:
 
Bench Press

8-8-8-8-8

Use 65% across

 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

5 Burpees

10 Hollow Rocks 

5 Rollover V sits 

10 Airsquats 

 
Mobility: 
 
2 Min Saddle

1 Min Lizard Each side 

1 Min Frog

Conditioning: 

3 rounds for time of: 

15 Pullups 

12 Calories Bike (Men and women)

*Rest the exact amount of time and repeat.

*If less than 3 strict pullups single ring rows strict, if more: Kip

 

Strength:

Deadlift

5-3-3-3-3

@ 75, 80, 80, 80, 80% 

Saturday: Class AT 8:30AM

On a running clock perform each for time: 

At 0:00

30 Power Snatches (Goal 115/75)

Rest Until 10:00 Then: 

30 Clean and Jerks (Goal 135/95)

Rest Until 20:00 Then: 

Run 1 Mile 

** Record all 3 times...

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