Week of 100724

 

Week of 100724

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 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings

15 toes Touches 

10 Airsquats 

30 Singles 

Strength:

3 Deadlifts + 3 Power Cleans 

*Climb to an Unbroken max for the day 

Conditioning: 15 Minute Cap 

2 Rounds For Time of: 

50 Double Unders 

12 Power Cleans  

50 Double Unders 

10 Double Dumbbell Box Step Ups 

50 Double Unders 

8 Strict Pullups 

*Goal Weight 135/95 & 30/20 Dumbbells 

*1 Min Time Cap on Double Under Practice

Mobility: 

2 Min Sumo Squat 

2 Min Standing Forward Fold 

1 Min Seal

Wednesday: One Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

5, 2 Pushup Inchworms 

10 Situps 

5 Burpees

Strength: 

Bench Press

10-10-10-10

Use 55% Max Across - Rest as Needed Between sets 

Conditioning: 14 Min Cap 

For Time: 

45 KB SDHP

30 Push Jerks

45 KB SDHP

30 Push Press

45 KB SDHP

15 Strict Press

*Goal Weight 115/75 & 53/35

Mobility:

1 Min Childs Pose 

1 Min Twisted Cross Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

OT3M X 5 

Bike 15/12 Cals 

1 Squat Clean + 5 Front Squats 

Goal weight 65% Max Front Squat 

Conditioning: 

3 Rounds For Time of: 

Run 800M

25 FT Devils Lunges

15 DB Thrusters 

25 FT Devils Lunges 

15 Pullups 

25 Devils Lunges 

*Goal Weight 40/25

Mobility: 

 

1 Min Standing Straddle

2 Min Sumo Squat 

1 Min Lizard Each Side 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

At 0:00

Bike 100/70 Calories 

At 10:00 Begin a new round every 2 Mins Until 50 Toes To Bar are Completed of:

7 Burpees To a Target 

7 Wallballs 

Max Toes To Bar  

At 26:00 Time Cap 

*If No Toes to bar 100 Medball Situps 

**When all Reps of Toes to Bar are completed ride bike easily until all athletes are finished

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