Week Of 092324

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 the reduced schedule begins.  

Week Of 092324

Monday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Jumping Airsquats 

5 High Reach Burpees 

10 Pushups 

5 Strict Pullups 

Conditioning: 15 Min Time Cap 

5 Rounds for Time of:

15 Wallballs 

10 Dumbbell Box Step Ups 

5 Devils Press

(Goal Dumbbell Weight 30/20)

Strength:
 
Dumbbell Bench Press

15-15-15-15

Use a weight that would not allow for 20 Across

Mobility: 

1 Min Twisted Cross Each Side

1 Min Puppy Dog 

2 Min Sumo Squat 

Wednesday: One Class at 4:30PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

10 Situps 

5 Rollover V Sits 

Mobility:

1 Min Seal 

1 Min Wrists Each Side  
2 Min Seated Straddle 

Strength:

On The 2nd Minute for 14 Minutes Complete: 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

Climb to a max for the unbroken Complex 

Conditioning:

For Time: 

Run 400M 

20 Clean and Jerks (Goal 95/65)

Run 400M 

15 Clean and Jerks (Goal 135/95)

Run 400M 

10 Clean and Jerks (Goal 155/105) 

* If Scaling just make sure weights increase across rounds 

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

Dynamic Group Warmup 

Mobility: 

 

1 Min Dragon Each side 

1 Min Lizard Each Side 

2 Min Sumo Squat 

Strength:

5 Climbing Sets From The Rack of:

Front Rack Lunges 

12-12-12-12-12

*Step Back 

Conditioning: 

3 Rounds Each For Time of: 

10 Strict Pullups 
20 KB Swings 
30 Front Squats (Goal 95/65)

*Rest 1 Minute Between Rounds 

Saturday: Class AT 8:30AM

As Many Rounds As Possible in 25 Minutes of: 

35/30 Cals Bike 

20 DB Snatches (Goal 50/35)

15 Toes To Bar 

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