Week Of 090224

 

Week Of 090224

ANNOUCEMENTS:

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: No Classes Labor Day 

Get outside and enjoy your fitness, take at least a 60 min run, bike ride or walk...

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

20 Toy Soldiers 

5 High Reach Burpees 

10 Air Thrusters 

Mobility:

1 Min Seal
2 Min Sumo Squat 

1 Min Twisted Cross Each Side
 
Conditioning: 16 Min Cap 

10-9-8-7-6-5-4-3-2-1 Reps For Time of: 

Thrusters 

Strict pullups (Single Ring Rows if none)

* 7 Pushups after each round 

Rds 10-9-8 = 95/65

Rds 7-6-5 = 115/75

Rds 4-3-2-1 = 125/85

* However you scale increase load in the same fashion (if using weights above ability should be to stay unbroken.)

Strength:
 
Strict Press 

8-8-8-Max unbroken 

Using 65% 1 RM Across

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

10 Airsquats 

20 Lunges

15 Toe Touches 

5 Rollover V Sits 

 
Mobility: 
 
2 Min Standing Forward Fold 

1 Min Pigeon Each side 

2 Min Sumo Squat 

Strength:

On The 3nd Minute for 5 climbing sets complete: 

5 Deadlifts + 5 Hang Cleans + 10 Front Rack Lunges 

*Warmup and start moderately heavy and then climb to a heavy set for the complex over the five sets-  Keep all sets unbroken 

Conditioning: 10 Min Cap 

3 Rounds for Time of: 

15/11 Cals Bike 

11 Lateral Burpees over the Bar 

1 Deadlift @ 315/225 (or 85% 1RM)

* Its a sprint, GO!

Saturday: Class AT 8:30AM

Every Minute On The Minute for 30 Minutes Complete: 

Min 1 - 50 Double Unders or Lateral Hops 

Min 2 - 12 Toes To Bar

Min 3 - 15 Box Jump Overs 

Min 4 - 18 Single Arm Devils Press 40/25

Min 5 - Rest 

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