Week Of 090924

Week Of 090924

Monday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms 

20 Airsquats  

5 No Pushup Burpees 

10 Situps 

Mobility:

2 Min Sumo Squat 

1 Min Twisted Cross Each Side

1 Min Seated Forward Fold 

1 Min Seal
 
Conditioning: 13 Min Cap 

2 Rounds of: 

21 Front Squats (Goal 95/65)

15 Pushups 

Rest 1 Minute Then: 

2 Rounds of: 

21 Pushups 

15 Front Squats (Goal 135/95)

* Both weights should be something you can do unbroken in the first round, if not scale to an appropritate weight but make sure the 2nd couplet is heavier than the first.  

Strength:
 
Bench Press 

8-8-8-Max unbroken 

Using 65% 1 RM Across

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

15 Situps 

10 Jumping Lunges 

Mobility:

1 Min Sumo Squat 
2 Min Seated Straddle  

1 Min Single Leg Forward Fold 
1 Min Childs Pose 

Conditioning: 20 Min Cap

For Time: 

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings (53/35 Goal)

50 Walking Lunge Steps 

50 Knees To Elbows 

50 Empty Barbell Push Presses 45/35

50 Supermans 

50 Wall Balls

50 Burpees 

50 Double Unders 

Strength:
 
Barbell Row

5-5-5-5-5

Go Heavy! Make reps 4 and 5 very difficult but not bouncy..

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

20 Lunges

5 Rollover V Sits 

10 Airsquats 

5 Pullups 

 
Mobility: 
 
2 Min Standing Forward Fold 

1 Min Pigeon Each side 

2 Min Sumo Squat 

Strength:

Front Rack Lunges 

8-8-8-8-8

* Build to a heavy set of 8 and stay there for all 5 sets 

* Rest at least 2 minutes between sets 

* Take From the rack 

Conditioning: 

4 Rounds For Time of: 

30 Dumbbell Snatch (Goal 50/35)

15 Pullups 

Run 400M 

Saturday: Class AT 8:30AM

On The 4th Minute for 6 RDS Complete:

15/12 Cals Bike 

12 Toes To Bar 

8 (Barbell Movement)

* Rd 1 - Power Cleans 

* Rd 2 - Jerks 

* Rd 3 - Clean and Jerks 

Goal 95/65

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