Week of 093024

Week of 093024

Announcements: 

Friday October 4th - 5:30PM After Class- Member Meeting - Be There. 

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 due Oct 1st is now $65.00/Month for all members 

Monday: Class at 4PM and 5PM (LAST 4PM CLASS)

 
Warmup with 400M Jog Then 3 Rounds of:

Bike 45 Seconds

15 Toe Touches 

5 Kip Swings 

10 Airsquats 

5 Rollover V sits 

Strength:

On the 1:30 X 7 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Climb to a max for the day 

Conditioning: 16 Minute Cap 

5 Rounds For Time of: 

6 Hang Power Cleans 135/95 Goal 

9 Pushups 

12 Situps 

15/12 Cals Bike 

*Should be roughly 65% of days complex

Mobility: 

1 Min Dragon Each Side

2 Min Sumo Squat 

1 Min Standing Forward Fold 

Wednesday: One Class at 5:00PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Broad Jumps 

10 Airsquats 

5 Inchworms 

10 Lunges 

Strength: 

Push Press

7-7-7-7

Use 90% Strict Press Max Across

Conditioning:

As Many Rounds as Possible in 7 Minutes: 

7 Burpees 

14 Dumbell Lunges (Hang Position) (Goal 50/35)

Rest 2 Minutes 

As Many Rounds as Possible in 5 Minutes: 

7 Burpees Over The Dumbell 

14 Front Rack Dumbbell Lunges 

Rest 2 Minutes 

As Many Rounds as Possible in 3 Minutes: 

7 S.A Devils Press

14 OH Dumbbell  Lunges 

*Use 1 Dumbbell in all couplets

Mobility:

1 Min Seal 

1 Min Lizard Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - Member Meeting After Class - Be There

Dynamic Group Warmup (Coaches Choice)

Strength:

Back Squat 

7-7-7-7-7

Build so that last 2 Sets are close to Failure

Conditioning: 

On The Minute for 15 Minutes Complete: 

Min 1: 20 Wallballs

Min 2: 15 Box Jumps 

Min 3: 10 Deadlifts @ 55% 1 RM 

Min 4: Max Strict Pullups 

Min 5: Rest 

Mobility: 

 

1 Min Dragon Each side 

1 Min Lizard Each Side 

2 Min Sumo Squat 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

5 Rounds For Time : 

Run 800M 

30 Hand Release Pushups 

30 KB Swings 

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