Week of 102824
Monday: Class at 5PM
Warmup with 400M Jog Then 3 Rounds of:
5 Kip Swings
5 Rollover V sits
15 Airsquats
Mobility:
3 Rounds of:
30 Sec Hang From The Bar
10 Alternating Samson Stretch
*Rest equal time between sets
Strength:
Bench Press
8-8-8-Max Reps at same weight
* Use Roughly 65% Max Across all sets rest as needed between sets
Conditioning:
3 Rounds For Time of:
15 Gymnastic Kip Pullups
15 DB Snatch Right Arm
15 DB Snatch Left Arm
Goal 50/35
* If you have less than 3 Strict Pullups you will be doing 30 Gorilla Rows in place of Pullups
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 No Pushup Burpees
Mobility:
3 Rounds of:
30 Sec Wrists Stretch Each side
20 Alternating Elbow Rotations
Rest Equal time between sets
Strength:
On The 1:30 for 7 sets Complete the following:
3 Clean Pulls/Release/1 Power Clean/Release/1 Squat Clean
* Use Roughly 80% of Your Max Power Clean across
Climb AFA
Conditioning:
Surprise Workout Be There
Friday: Class at 4:30 PM -
Dynamic Group Warmup (Coaches Choice)
Mobility:
3 Rounds of:
10 Leg Swings Each side
1 Min Sumo Squat
Strength:
15 Minutes to Climb to a max 4 Rep Front Squat for The Day
Conditioning:
4 Rounds for Time:
100 Unbroken Single Unders
20 Goblet Squats
20 Burpees
Goal 53/35
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 minutes 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.
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