Week of 033125

Week of 033125

Monday Class at 5 PM

Strength:

Front Squat

7-7-7-7-7

*Establish a heavy 7 for the day

* 16 Box Step Ups after each set

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

10 Kb Swings 72/53

10 Burpees 

7/5 Calories Bike 

Wednesday Class at 5 PM

Strength:

Bench Press
8-8-8-Max Reps

@ 60% Max

* Immediately After sets 1, 2 and 3: 15 Pushups 

Conditioning:

3 Rounds For Time of; 

15 Front Squats 135/95

Bike 50 Calories (Or Run 800M)

Friday - Class at 4:30 PM

Strength:

On The 2M X 5 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Jerk 

Climb AFA

Conditioning: 12 Min Time Cap 

4 Rounds For Time of: 

18 Wallballs 

15 Pullups 

12 Push Jerks 135/95

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

Teams of 2, partners alternate full rounds.

Partner 1 completes:

400m Run

20 Walking Lunges

15 Hand-release Push-ups

10 Dumbbell Snatches (50/35 lbs, alternating arms)

Partner 2 rides bike easy while Partner 1 completes the round.

Then switch roles. Continue alternating rounds for 30 minutes.