Week of 120224
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:
Incline Chest Supported Dumbbell Rows
20-20-20-20
Use A Weight That would Not allow for 25 Reps
Conditioning:
As Many Rounds as Possible in 6 minutes of:
8 Push Press
8 Hand Release Pushups
Rest 2 Mins
As Many Rounds as Possible in 6 minutes of:
8 Hang Power Cleans
8 Kipping Pullups
* If No Kipping Pullups 16 Gorilla Rows
* Goal 95/65
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
10 Jump Squats
30 Sec Squat Hold
Strength:
On The 2:30 X 5 Sets perform:
30 Situps
6 Dumbbell Thrusters
*Choose a weight that would not allow for 9 Reps
For Time:
3 Rounds of:
9 Thrusters
9 Toes To Bar
21 Lateral Burpees
3 Rounds Of:
7 Thrusters
7 Toes To Bar
21 Lateral Burpees
3 Rounds of
5 Thrusters
5 Toes To bar
*Goal 95/65
Friday: Class at 4:30 PM -
Warm Up W/ 3 Rounds of:
Bike 18/15 Calories
10 Airsquats
15 Toe Touches
5 Inchworms
30 Singles
Conditioning: 18 Min Cap
For Time:
50 Box Jump Overs
50 Wallballs
50 Double Unders (If less than 10 Unbroken Doubles sub penguin Taps)
Strength:
Climb To 65% of Your 1RM Deadlift Then:
Deadlift
8-8-8-Max Reps
*Finish Class with 3 Mins in a Seated Straddle and 30 Alternating Scorpion Twists
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.
