Week Of 082624

 

Week Of 082624 

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: ONE Class at 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

45 Sec Bike Easy

10 Airsquats 

5 Inch Worms 

5 Kip Swings  

Mobility: 
 

2 Min Sumo Squat

1 Min Wrists Each Side 

1 Min Twisted Cross Each side 

Strength: 

8 Mins to Establish a 1 rep Max Strict Press

Conditioning:

2 Rounds for time of: 

25 Lateral Burpees

Max Unbroken Reps of  Strict Press

20 Lateral Burpees 

Max Unbroken reps of Push Press

15 Lateral Burpees 

Max Unbroken Reps of Push Jerks 

*Goal 115/75 or roughly 70% 1 RM Strict Press

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles 

10 Double Unders 

5 Kip Swings 

10 Airsquats 

Mobility:

1 Min Seal
2 Min Sumo Squat 

1 Min Leaning Lizard Each Side
 
Conditioning: 15 Min Cap 

2 Rounds for Time of: 
 

50 Double Unders 

15 Pullups (8 Strict For Those without kipping)

50 Double Unders 

20 Toes To Bar 

50 Double Unders 

40 Hand Release Pushups 

Strength:
 
Back Squat

10-10-10-10

Use Exactly 50% of your 1RM - Rest as needed between sets to stay unbroken 

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

10 Pushups 

10 Situps 

5 Rollover V sits 

10 Airsquats 

 
Mobility: 
 
2 Min Standing Saddle

1 Min Lizard Each side 

1 Min Pigeon Each side 

Conditioning: 20 Min Cap 

3 Rounds for Time of: 

50/40 Cals Bike 

30 WallBalls

Run 400M 

30 KB Swings 

Goals: 53/35, Unbroken reps  

 

Strength:

Deadlift

10-10-10

*Use Exactly 50% of your 1RM - Rest as needed between sets to stay unbroken

Saturday: Class AT 8:30AM

As Many Rounds as Possible in 30 Minutes of: 

800M Run 

5 Clean and Jerks 

2 Rds of: 

5 Pullups 

10 Pushups 

15 Airsquats 

* 155/105 Goal or Roughly 80% 1 RM 

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