Week of 102124

  

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 102124

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 Burpees 

Empty Bar 

Strength:

3 Touch and Go Clean and Jerks 

Climb as form allows - start roughly around predicted workout weight

Conditioning: 

As Many Rounds as Possible in 4 Minutes of: 

7 Clean and Jerks (Goal 95/65)

7 Lateral Burpees 

Rest 1 Minute Then: 

As Many Cals as Possible in 4 Minutes: 

Echo Bike

Mobility: 

2 Min Sumo Squat 

2 Min Childs Pose 

1 Min Twisted Cross Each Side 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

10 Airsquats 

5 Burpees 

20 Lunges

Strength: 

Weighted Pullups 

3-3-3-3-3-3-3

If you have zero strict pullups repeat last weeks Barbell Row sets at a slightly heavier (5%) weight 

Conditioning: 

3 Rounds for Time of: 

100 Double Unders 

20 Push Press (Goal 135/95)

If you don't have 15 unbroken double unders time cap yourself at 2 mins double under practice trying to get 50, if you have never done a double under scale to 150 singles, also get double unders.......PRACTICE

Mobility:

1 Min Standing Forward Fold 

1 Min Twisted Cross Each Side 
2 Min Sumo Squat 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

8, 5 Second pause in the bottom front squats 

Use the same beginning weight from last weeks front squat/ back squat sets across

Conditioning:

Every Minute of The minute for 18 minutes Complete: 

Min 1: 20 Wallballs 

Min 2: AMRAP Bike Cals 

Min 3: 16 Situps 

*If 100/70 Calories are not completed after the 6 rounds, whole class will complete 2 X burpees of the remaining calories 

Mobility: 

 

1 Min Lizard each side 

2 Min Sumo Squat 

1 Min Seal

Saturday: Class AT 8:30AM

Dynamic Group Warmup (Coaches Choice)

Run 800M 

50 Box Jumps 

25 Deadlifts 

50 KB Swings 

25 Hang Power Cleans

50 Toes To Bar 

25 Push Jerks 

Run 800M 

Goal 135/95...... NO TIME CAP 

If Scaling Use a weight that you are confident with 5 touch and go push jerks but not more than 12

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

Just a random conversation with Siri: 

Hey Siri, How many calories should the average woman eat to lose weight? 

      *Average daily intake should be about 1200-1500 calories a day for a woman to lose weight.

How many calories in a typical bowl of cereal with milk ?

      * Typically between 200 and 400 calories. 

How about my coffee with milk and sugar? 

      * At least 100 calories 

How about your average restaurant salad with dressing? 

      

      *Roughly 600-900 Calories 

Now what if I want pizza for dinner, I mean I've been " So Good" all day right? 

      *Well, a typical slice of plain cheese pizza is about 300 calories, will you just have one? 

Nah, I'll most definitely have at least two.

      *Ok, Thats roughly 600 calories, no toppings right?

Well it had bacon, sausage and meatball on it, ya know for protein, I'm super fit!!

      *Oh, Ok well now for 2 slices you're up to roughly 1000 Calories of pizza...

Great, do you think I should have some ice cream for dessert? 

      *Well, a typical kiddie sized cup of homemade ice cream is roughly 300 calories.

Oh, but I usually get a small cone with some sprinkles on it

      *Oh nice, that's roughly 750 calories from your average everyday ice cream stand.  

So, do you think I'll be losing weight like this? 

      *Well, you are up to at least 2750 calories for this day so no, you will definitely continue to gain weight. 

Ok, I'll just skip breakfast tomorrow, that should fix it...