Week of 102824

****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 102824

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Rollover V sits 

15 Airsquats 

Empty Bar 

Strength:

Strict Press 

5-5-5-5-5

Climb and establish a heavy set of 5 

Conditioning: 

5 Mins to Complete:

15 DB Push Press 

Run 400M 

15 DB Push Press

Max Single Arm Devils Press in remaining Time 

Rest 2 Mins

5 Mins to Complete:

12 DB Front Squats 

Run 400M 

12 DB Front Squats 

Max Single Arm Devils Press in remaining Time

Rest 2 Mins 

5 Mins to Complete:

9 DB Thrusters 

Run 400M 

15 DB Thrusters

Max Single Arm Devils Press in remaining Time 

Goal 40/25

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 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press

5 Burpees

Strength: 

On the 2nd Minute for 6 Sets Complete:

1 Squat Clean Thruster + 2 Thruster 

Climb AFA 

Conditioning: 

3 Rounds for Time of: 

25 "Barbell Movement"

25 Pushups 

25 Box Jump Overs 

25 Lateral Burpees over The Bar 

* 150 Double Unders BETWEEEN Rounds 

Rd 1 - Squat Cleans 

Rd 2 - Push Press

Rd 3 - Thrusters 

Goal 95/65

30 Min Cap 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

3 Sets of: 

2 Front Squats 

10 Back Squats 

Climb each set

Take From The floor

Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

9 Deadlifts 

12 Pushups 

15 Box Jumps 

Goal 155/105

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutres of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is  your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.