Week of 091624

 

A Few Announcements: 

Wednesday Sept 25th - 1 Class only at 4:30PM 

Monday Sept 30th - LAST 4:00PM Class

Schedule for the Month of October will be: 

Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM 
Fridays - Adults 4:30PM 
Saturdays - Adults 8:30AM 

*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when reduced schedule begins.  

Week Of 091624

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 

Conditioning: 25 Min Time Cap 

5 Rounds for Time of:

20 Burpees 

18/14 Cal Bike 

20 Situps 

20 KB Swings (Goal 53/35)

Strength:
 
Bench Press 

8-8-8-Max unbroken 

Using 70% 1 RM Across (adding 5% from last week)

Mobility:

3 Min Sumo Squat

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

15 Toe Touches 

5 Kip Swings 

5 Burpees

10 Jumping Airsquats

Mobility:

3 Min Sumo Squat 

1 Min Twisted Cross Each Side  
1 Min Supine Twist Each Side 

Strength:
 
Inside 16 Minutes and in no More than 7 Sets establish a true 1 Rep Max Deadlift for the day..

Conditioning:

5 Rounds of 1:30 On/ 1 Min Off

15 Deadlifts (@ 40% 1RM)

12 Pullups 

Max Rep Front Squats 

* Same barbell for both (Load Cap of 185/135)

**MOVE FAST 

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

20 Toy Soldiers In Place 

10 Pushups 

15 Airsquats 

20 High Knees In Place 

 
Mobility: 
 
1 Min Pigeon Each Side 

1 Min Dragon Each side 

2 Min Puppy Dog

Strength:

Push Press 

7-7-7-7-7

Use 80% of 1 RM Strict Press across

Conditioning: 

10-15-25-35-25-15-10

Wallballs 

* Run all flights of stairs BETWEEN each set 

Saturday: Class AT 8:30AM

5 Rounds each for Time of: 

5 Clean and Jerks (155/105 Goal)

15 Box Jump Overs 

20 Medball Situps 

*Rest 2 Minutes Between Rounds 

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