Week of 101424

 

Announcements: 

Schedule for the Month of October AND GOING FORWARD 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 

****BRY'S GOING AWAY WORKOUT WILL BE WEDNESDAY OCTOBER 30TH AT THE 5PM CLASS LETS ALL MAKE SURE TO BE THERE FOR IT AND SEND HER OFF WITH A GOOD ONE!!

Week of 101424

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 2 Pushup Inchworms 

15 Airsquats 

10 Rollover V sits 

Strength:

Bench Press 

8-8-8-Max Reps 

Use 65% Max Across all sets 

Conditioning: 

3 Rounds for Time of: 

15 Deadlifts (Goal 205/135)

12 Pushups 

9 Airsquats 

Rest 3 Minutes Then: 

3 Rounds for time of: 

15 KB Swings (Goal 53/35)

12 Strict Pullups 

9 Burpees 

* 5 Min Time cap on each triplet

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:

5 Strict Pullups 

20 Shoulder Taps

10 Airsquats 

20 Lunges 

Strength: 

Barbell Row

10-10-10-10

*Use a difficult weight for reps 8-10 across

Conditioning: 

On The 3rd Minute for 15 Minutes (5 Sets) AFAP Complete: 

15 Box Jumps 

8 Single Arm Devils Press (Goal 40/25)

Mobility:

1 Min Forward Fold 

1 Min Forward Leaning Dragon Each Side  
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Climbing sets of: 

2 Front Squats + 10 Back Squats using same weight 

Goal is to increase weight each set - start at around 60% Back Squat max 

Conditioning: 20 Min Cap 

20-15-10 Reps For Time of: 

Bike Calories 

Wallballs 

Power Cleans (Goal 95/65)

Strict Press (Goal 95/65)

KB Box Step Ups (Goblet) 

Pushups 

Goblet Squats 

Mobility: 

 

1 Min Supine Twist each side 

2 Min Sumo Squat 

1 Min Twisted Cross Each Side 

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Start a new Round at 0:00, 7:00 and 14:00

10 Bar Facing Burpees 

10 Clean and Jerks (Goal 135/95)

Run 400M 

Max Toes To Bar Until 5 Minutes 

*Score is total 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