Week of 112024

How you refuel post workout matters, refueling with crap food (or no food) gives crap recovery.  Also, these are post workout MEALS (aka dinner) not additional meals to your day ....

Regular schedule all week

Week of 112024

Monday: Class at 5PM 

 
Warmup with 400M Jog Then 3 Rounds of:

5 Kip Swings 

5 Burpees 

15 Airsquats 

10 Situps 

Mobility: 

3 Rounds of: 

20 Alternating Scorpion Twists

10 Alternating Samson Stretch

Strength:

On The 2:30 for 5 Sets Complete: 

1-5 Strict Pullups 

20 Gorilla Rows 

100 Ft Farmers Carry 

*If No Strict Pullups, 5 Banded with Same Band as Last week 

Conditioning: 

As Many Rounds as Possible in 10 minutes of: 

1-2-3-4-Etc..

Devils Press (50/35 Goal)

30 Double Unders 

* If No Double Unders Sub Penguin Taps

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Burpees 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

1 Min Childs Pose 

Strength: 

On The 2:30 X 5 Sets perform: 

10 Dumbbell Strict Press 

Overhead walk 100FT 

*Choose a weight that would not allow for 15 Reps 

Climb AFA

As Many Rounds as Possible in 18 Minutes Complete: 

18 Toes To Bar 

18 Push Press (115/75 Goal)

* On the 2nd Minute Including 0:00, 10/8 Cals Bike 

*If No Toes To bar - Medball Situps 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup (Coaches Choice)

Strength:

10 Minutes to work up to "bodyweight" on the following Complex: 

1 Power Clean 

1 Front Squat 

1 Push Jerk 

1 Back Squat 

1 Push Jerk 

* If Bodyweight is not established heaviest complex for the day will be used for the workout...

Conditioning: 

For Time: 

3 Rounds of: 

1 Clean and Jerk (Bodyweight)

21 KB Swings 

20 Situps 

Rest 3 Minutes Then: 

3 Rounds of: 

3 Power Cleans (Bodyweight)

5 Pullups + 10 Pushups + 15 Airsquats 

7 Burpees 

Rest 3 Minutes Then: 

3 Rounds of: 

20/18 Cals Bike

12 Deadlifts (Bodyweight)

21 Box Jumps 

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.