tag:blogger.com,1999:blog-77156498925352726442024-03-16T07:42:45.581-07:00DB-STRENGTH & CONDITIONINGFind Our daily workouts here and post your scores.
DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.comBlogger1321125tag:blogger.com,1999:blog-7715649892535272644.post-72064085939187523262024-03-16T07:42:00.000-07:002024-03-16T07:42:01.361-07:00Week of 031824<p style="text-align: center;"><b style="text-align: center;"><br /></b></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4FR0bY_lErzqAzul5bR6oa3BWXQ9oDb9eETJGT6Ji3H-XMUf_KKHHesFgLVqR0Rgr2Md1U8Dwr41tiXTvSS_e9pzN2WH53xIxIz2PrrrOIxmSmMgKnSUhPppNX3zf8z-IUdI_m2kD-FqE4EDZWFFDzI1kXwYY3SGF5iAiR6lH7_YXB1hK4lMv6WtMuP7-/s1257/IMG_7430.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1257" data-original-width="1170" height="380" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4FR0bY_lErzqAzul5bR6oa3BWXQ9oDb9eETJGT6Ji3H-XMUf_KKHHesFgLVqR0Rgr2Md1U8Dwr41tiXTvSS_e9pzN2WH53xIxIz2PrrrOIxmSmMgKnSUhPppNX3zf8z-IUdI_m2kD-FqE4EDZWFFDzI1kXwYY3SGF5iAiR6lH7_YXB1hK4lMv6WtMuP7-/w354-h380/IMG_7430.jpg" width="354" /></a></div><b>Week of 031824</b><p></p><p></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min Jog</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div><b style="color: red;">10 Airsquats </b></div><div><b style="color: red;">10 Inchworms</b></div><div><b style="color: red;">5 Rollover V sits </b></div><div><b style="color: red;"><br /></b></div><div><b style="color: red;">Strength:</b></div><div><b style="color: red;"><br /></b></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><div><b>Strict Press </b></div><div><b>5-5-5-5-5</b></div><div><b><br /></b></div><div><b>Use Roughly 65-70% Max </b></div></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>As Many Rounds as Possible in 15 Minutes of: </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>8 Single Arm Devils Press 50/35</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>10/10 Single Dumbbell Suitcase Deadlifts 50/35</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>12 Box Jump Overs </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>14 Situps </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>50 Double Unders or lateral hops </b></span></div><div style="-webkit-text-stroke-width: 0px;"><br /></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Standing Straddle</b></span></div><div><span style="color: red;"><b>1 Min Seal </b></span></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>5 Deadlifts </b></span></div><div><span style="color: #38761d;"><b>5 Hang Cleans </b></span></div><div><span style="color: #38761d;"><b>5 Front Squats </b></span></div><div><span style="color: #38761d;"><b>5 Strict Press </b></span></div><div><span style="color: #38761d;"><b>5 No Pushup Burpees </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>*Empty Bar </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Suno Squat </span></b></div><div><b><span style="color: #38761d;">1 Min Twisted Cross Each Side </span></b></div><div><b><span style="color: #38761d;">2 Min Seated Straddle</span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>On the 1:30 X 5 Complete: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>3 Power Cleans + 3 Jerks </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Climb AFA</b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Conditioning: </span></b></div></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">4 Rounds of 3:30 Mins on 1:30 Off of: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Run 400M</span></b></div><div><b><span style="color: #38761d;">12 Bar Facing Burpees </span></b></div><div><b><span style="color: #38761d;">In Remaining time complete AMRAP Clean and Jerks (@ 95/65 Goal)</span></b></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>30 Mountain Climbers </b></div><div><b>10 Airsquats </b></div><div><b>10 Situps </b></div><div><b>5 Kip Swings </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat</b></div><div><b>1 Min Single Leg Forward Fold each side </b></div><div><b>2 Min Seated Straddle </b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Deadlift</b></div></div><div><b>3-3-3-3-3</b></div><div><b><br /></b></div><div><b>*Using roughly 75% Max for all sets </b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>On The minute for 24 Minutes complete: </b></div><div><b><br /></b></div><div><b>Min 1: 15/12 Cals Bike</b></div><div><b>Min 2: 15 Toes To Bar </b></div><div><b>Min 3: 15/12 Cals Bike </b></div><div><b>Min 4: 10 Strict Pullups or <span style="font-size: x-small;">10 Barbell Rows if Less than 3 Strict Pullups (3/4 BW)</span></b></div><div><b><br /></b></div><div><b><span style="color: #800180;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">Dynamic Class Warmup </span></b></div><div><span style="color: #800180;"><br /></span></div><div><span style="color: #800180;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><span style="color: #800180;"><b>For Time: </b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><span style="color: #800180;"><b>100 Airsquats and Then: </b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><span style="color: #800180;"><b>50-40-30-20-10 Reps of: </b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><span style="color: #800180;"><b>Box Jumps </b></span></div><div><span style="color: #800180;"><b>Wallballs </b></span></div><div><span style="color: #800180;"><b>KB Swings </b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><span style="color: #800180;"><b>* Bike 16/14 Cals Between Each Round </b></span></div><div><span style="color: #800180;"><br /></span></div><div><b><span style="color: #800180;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #800180;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-145102700750635782024-03-10T07:24:00.000-07:002024-03-10T07:24:51.827-07:00Week of 031124<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOvHgOOQjPfxd4FUHAVY6fE1PITBE-elR4qNmhtPyyGeNauoIGM2Xu5M-YhgE8t8XT7ouBvJtVpmNl8klz_FBGGrzSyiVxgBx51bzHoYRoTyGg_OvrK9kcxaKac3UvNY6zw03lbXVQ6JF_pwf0F9aReA08B6rblwGpaedD6d78sWe-dWt4pl1EVDMO7qjs/s1048/hard.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1048" data-original-width="1048" height="383" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOvHgOOQjPfxd4FUHAVY6fE1PITBE-elR4qNmhtPyyGeNauoIGM2Xu5M-YhgE8t8XT7ouBvJtVpmNl8klz_FBGGrzSyiVxgBx51bzHoYRoTyGg_OvrK9kcxaKac3UvNY6zw03lbXVQ6JF_pwf0F9aReA08B6rblwGpaedD6d78sWe-dWt4pl1EVDMO7qjs/w383-h383/hard.JPG" width="383" /></a></div><p></p><p style="text-align: center;"><b>Week of 031124</b></p><p></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min Jog</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div><span style="color: red;"><b>20 Sec Hollow Hold</b></span></div><div><span style="color: red;"><b>5 High Reach Burpees</b></span></div><div><span style="color: red;"><b>5 Inchworms</b></span></div><div><span style="color: red;"><b>10 Airsquats </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b style="color: red;">Strength:</b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><div><b>Bench Press </b></div><div><b>10-10-10-10</b></div><div><b><br /></b></div><div><b>Use 60% 3 Rep Max </b></div></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">10-9-8-7-6-5-4-3-2-1 Reps For Time Of: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Thrusters (135/95 Goal) <span style="font-size: x-small;">(Ability to complete in no More than 2 sets on any set)</span></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">*30 Double Unders + 3 Strict Pullups after each round</span></b></div><div style="-webkit-text-stroke-width: 0px;"><br /></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Standing Straddle</b></span></div><div><span style="color: red;"><b>1 Min Twisted Cross Each Side </b></span></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>5 Deadlifts </b></span></div><div><span style="color: #38761d;"><b>5 Hang Cleans </b></span></div><div><span style="color: #38761d;"><b>5 Front Squats </b></span></div><div><span style="color: #38761d;"><b>5 Strict Press </b></span></div><div><span style="color: #38761d;"><b>10 Front Rack Lunges </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Empty Bar </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Lizard Each Side</span></b></div><div><b><span style="color: #38761d;">1 Min Child Pose </span></b></div><div><b><span style="color: #38761d;">2 Min Straddle</span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Back Squat </b></span></div><div><span style="color: #38761d;"><b>5-5-5-5-5</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>*Climb to a HEAVY set (not a max set) </b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Conditioning: 15 Min Cap</span></b></div></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>7 Rounds for Time of: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>7 Box Jumps </b></span></div><div><span style="color: #38761d;"><b>7 Hang Power Cleans (115/75 Goal)<br /></b></span></div><div><span style="color: #38761d;"><b>7 Push Press</b></span></div><div><span style="color: #38761d;"><b>7 Toes To Bar </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>50 Foot Inchworm</b></div><div><b>50 Foot Bear Crawl </b></div><div><b>50 Foot Broad Jump </b></div><div><b>50 Foot Jog </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat</b></div><div><b>1 Min Supine Twist Each Side </b></div><div><b>2 Min Forward Leaning Dragon Each side </b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Weighted Pullups </b></div></div><div><b>3-3-3-3-3-3-3</b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>As Many Rounds as Possible in 18 Minutes of: </b></div><div><b><br /></b></div><div><b>100 Foot Goblet Lunge (50/35 Goal)</b></div><div><b>8 DB Facing Burpees </b></div><div><b>100 Foot Shuttle Run </b></div><div><b>16 DB Snatches (8L/8R)</b></div><div><b><br /></b></div><div><b><span style="color: #800180;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">Dynamic Class Warmup </span></b></div><div><span style="color: #800180;"><br /></span></div><div><span style="color: #800180;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #800180;"><b><br /></b></span></div><div><b><span style="color: #800180;">3 Rounds for Time of: </span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">7 Clean and Jerks 155/105 Goal </span></b></div><div><b><span style="color: #800180;">7 Burpee Pullups </span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">Rest 4 Minutes</span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">2 Rounds for Time of: </span></b></div><div><b><span style="color: #800180;">21 Wallballs </span></b></div><div><b><span style="color: #800180;">14 KB Swings </span></b></div><div><b><span style="color: #800180;">7 Deadlifts (275/185 Goal)</span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">Rest 4 Minutes</span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">2 Rounds For Time of: </span></b></div><div><b><span style="color: #800180;"><br /></span></b></div><div><b><span style="color: #800180;">Run 400M </span></b></div><div><b><span style="color: #800180;">30 Toes To Bar </span></b></div><div><b><span style="color: #800180;">20 Cals Bike </span></b></div><div><span style="color: #800180;"><br /></span></div><div><b><span style="color: #800180;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #800180;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div><div><br /></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-70902453985120435272024-03-03T16:28:00.000-08:002024-03-04T04:30:34.493-08:00Week Of 030424<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-jYpNaPBluyBi2f8OS04twUGMrAp8eLzfhHavms3Tt_Cgvr8CcVWVpEP6vHqhEgMf4mvyFT80ehqXUvjdJn9TseaYT6NOc5ZXeOzspX-L-xuITRHs5AJGTu9Sr6FcEg6MFdvl9O_GsETRH2XK_e2Lt90t2TqbEj9d4CJCAVrR5DQP8Z24Ootcpqp1xAO_/s1296/CDDF0FCB-F8F9-4A65-8531-898D0FA70513.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1296" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-jYpNaPBluyBi2f8OS04twUGMrAp8eLzfhHavms3Tt_Cgvr8CcVWVpEP6vHqhEgMf4mvyFT80ehqXUvjdJn9TseaYT6NOc5ZXeOzspX-L-xuITRHs5AJGTu9Sr6FcEg6MFdvl9O_GsETRH2XK_e2Lt90t2TqbEj9d4CJCAVrR5DQP8Z24Ootcpqp1xAO_/s320/CDDF0FCB-F8F9-4A65-8531-898D0FA70513.jpeg" width="289" /></a></div><div><br /></div>Congrats to Chrissy for winning the February Challenge. Her commitment showed as always! Her gym dues for the months of March and April will be free! A lot less participation than I had hoped for from the group but I hope those that gave SOME effort took something away from it....<br /><p></p><p style="text-align: center;"><b style="text-align: center;">Week Of 030424</b></p><p></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min Jog</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div><b style="font-family: inherit;"><span style="color: red;">10 Airsquats <br /></span></b><span style="color: red;"><b>10 Pushups </b></span></div><div><span style="color: red;"><b>5 Rollover V Sits </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b style="color: red;">Strength:</b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><div><b>Push Press </b></div><div><b>4-4-4-4-4</b></div><div><b><br /></b></div><div><b>Use 90% Strict Press Max </b></div></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>For Time: 15 Minute Cap </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>21 DB Snatches Right Arm</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>21 Lateral Burpees over the dumbell</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>21 DB Snatches Left Arm</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>21 Lateral Burpees over the dumbbell</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>15 DB Snatches Right Arm</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>15 Lateral Burpees over the dumbbell</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>15 DB Snatches Left Arm</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>15 Lateral Burpees over the dumbbell</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>9 DB Snatches Right Arm </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>9 Lateral Burpees pver the dumbell </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>9 DB Snatches Left arm </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>9 Lateral Burpees over the dumbbell </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>Goal 50/35</b></span></div><div style="-webkit-text-stroke-width: 0px;"><br /></div><div><div><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Seated Straddle</b></span></div><div><span style="color: red;"><b>1 Min Seal</b></span></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><span style="color: #38761d;"><b>15 Toe Touches </b></span></div><div><span style="color: #38761d;"><b>5 High Reach Burpees </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Dragon Each Side</span></b></div><div><b><span style="color: #38761d;">1 Min Standing Forward Fold</span></b></div><div><b><span style="color: #38761d;">2 Min Standing Straddle </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Front Squat </b></span></div><div><span style="color: #38761d;"><b>7-7-7-7-7</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Using 55% of Last weeks Max </b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Conditioning: </span></b></div></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>On The 6th Minute for 4 Rounds (24 Minutes)</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>40/30 Cal Bike </b></span></div><div><span style="color: #38761d;"><b>25 Wallballs </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>5 Kip Swings </b></div><div><b>5 Inchworms </b></div><div><b>10 Airsquats </b></div><div><b>30 Mountain Climbers </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat</b></div><div><b>2 Min Single leg Forward Fold Each Side </b></div><div><b>1 Min Supine Twist Each Side </b></div><div><b>2 Min Seated Straddle</b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Deadlift </b></div></div><div><b>7-7-7-7-7</b></div><div><b><br /></b></div><div><b>Using 55% 1 Rep Max Across </b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>As Many Rounds as Possible in 12 Minutes of: </b></div><div><br /></div><div><b>12 Toes To Bar </b></div><div><b>12 Hang Squat Cleans (goal 95/65)</b></div><div><b>12 Box Jump Overs </b></div><div><b>24 Situps </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>6 Rounds Fpor Time of: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b><div>Run 400M </div><div>10 Burpee Pullups </div><div>7 Push Jerks </div><div><br /></div><div>Goal 155/105 (Should have ability to go Unbroken)</div></b></span></div><div><br /></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-24269381062008563452024-02-25T16:21:00.000-08:002024-02-25T16:21:29.819-08:00Week Of 022624<p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwOkZy-1YcNXzphyphenhyphenlnvOp8VrX-_39EAG1q1u-CBfgAmJZIB1xiwmNy20OUawOwNpu68bN5wEmTKzCL_NlAXj1haM1G5mdMUBlTG6dxMSmiNtUTdCBxwvBYs0WJD_TgM8tYE44JWED5lrpAC0NWHRk6ALAOnJhUBs5U0Bm4lZRQ10sy37pFD9HPP_W6Wy_h/s828/wellness.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="590" data-original-width="828" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwOkZy-1YcNXzphyphenhyphenlnvOp8VrX-_39EAG1q1u-CBfgAmJZIB1xiwmNy20OUawOwNpu68bN5wEmTKzCL_NlAXj1haM1G5mdMUBlTG6dxMSmiNtUTdCBxwvBYs0WJD_TgM8tYE44JWED5lrpAC0NWHRk6ALAOnJhUBs5U0Bm4lZRQ10sy37pFD9HPP_W6Wy_h/w361-h257/wellness.JPG" width="361" /></a></div><p style="text-align: center;">Last week of No Fucking Around February.... Bring in or send your completed checklists Friday or Saturday and we'll announce the winner next week.... Hope you guys found it helpful and were able to build some healthy habits and/or learned something in the process... </p><p style="text-align: center;"><b>Week Of 022624</b></p><p></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min Jog</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div><b style="font-family: inherit;"><span style="color: red;">10 Airsquats <br /></span></b><span style="color: red;"><b>5 Inchworms<br /></b></span><span style="color: red;"><b>30 Singles </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b style="color: red;">Strength:</b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><div><b>Strict Press</b></div><div><b>5-5-5-5-5</b></div><div><b><br /></b></div><div><b>65% Across </b></div></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Rounds For Time Of: 15 Minute Cap</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>15 Pushups </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>12 Push Press (95/65 Goal)</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>10 Burpees</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>50 Double Unders or Lateral Hops </b></span></div><div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Sumo</b></span></div><div><span style="color: red;"><b>1 Min Seal</b></span></div><div><span style="color: red;"><b>1 Min Lizard Each Side </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>20 Lunges </b></span></div><div><span style="color: #38761d;"><b>10 Airsquats</b></span></div><div><span style="color: #38761d;"><b>5 Rollover V sits </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Dragon Each Side</span></b></div><div><b><span style="color: #38761d;">1 Min Standing Forward Fold</span></b></div><div><b><span style="color: #38761d;">2 Min Standing Straddle </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />8 Minutes to establish a 1 rep Max Front Squat </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Conditioning: </span></b></div></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">As Many Rounds as Possible in 7 Minutes of: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>7 Box Jumps </b></span></div><div><span style="color: #38761d;"><b>7 Front Squats 135/95 Goal </b></span></div><div><span style="color: #38761d;"><b>7 Strict Pullups </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Rest 3 Minutes Then:</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>As Many Rounds as Possible in 5 Minutes of: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>5 Box Jumps </b></span></div><div><span style="color: #38761d;"><b>5 Front Squats 135/95 Goal </b></span></div><div><span style="color: #38761d;"><b>5 Strict Pullups </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>5 High Reach Burpees </b></div><div><b>10 Airsquats </b></div><div><b>10 Situps </b></div><div><b>30 Mountain Climbers </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat</b></div><div><b>2 Min Seated Forward Fold </b></div><div><b>1 Min Twisted Cross Each Side </b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Barbell Row </b></div></div><div><b>8-8-8-8-8</b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>On The Minute for 20 Minutes Complete: </b></div><div><b><br /></b></div><div><b>Min 1: 15/12 Cals Bike </b></div><div><b>Min 2: 10 Bench Press @ Roughly 50% Max </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>10 Rounds for Time of: </b></span></div><div><br /></div><div><span style="color: #fcff01;"><b>3 Power Cleans (155/105 Goal)</b></span></div><div><span style="color: #fcff01;"><b>1 Jerk </b></span></div><div><span style="color: #fcff01;"><b>6 Toes To Bar </b></span></div><div><span style="color: #fcff01;"><b>9 Wallballs </b></span></div><div><br /></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-67656360559730440862024-02-19T04:39:00.000-08:002024-02-19T04:39:29.812-08:00Week Of 021924<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEganVbPwiY1zm1ekDMqtdE5i7iuryACrP3JTKMNP5sZ_0kquW0lUDG9cnQd_6uGHiMjLCTueKk7ynQtT_Teu63vhYiethHZ-UU8RpHGQ66U0tXR8jrQxBlpLC5wHX0M8yQQi1UGvBr_5YvpTIY1puIzABRW1cNA1s7tTcPb-Arvbn-X3VtsFBZIUKxFhfIw/s1427/IMG_6806.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1427" data-original-width="1170" height="436" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEganVbPwiY1zm1ekDMqtdE5i7iuryACrP3JTKMNP5sZ_0kquW0lUDG9cnQd_6uGHiMjLCTueKk7ynQtT_Teu63vhYiethHZ-UU8RpHGQ66U0tXR8jrQxBlpLC5wHX0M8yQQi1UGvBr_5YvpTIY1puIzABRW1cNA1s7tTcPb-Arvbn-X3VtsFBZIUKxFhfIw/w357-h436/IMG_6806.jpg" width="357" /></a></div><b>Week Of 021924</b><p></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min of Jumprope</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div style="text-align: left;"><b style="font-family: inherit;"><span style="color: red;">10 Airsquats <br /></span></b><span style="color: red;"><b>5 Rollover V sits <br /></b></span><span style="color: red;"><b>10 Pushups <br /></b></span><span style="color: red;"><b>30 Mountain Climbers </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b style="color: red;">Strength:</b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><div style="color: black;"><b style="color: red;">OT1:30 X 7 </b></div><div style="color: black;"><b style="color: red;"><br /></b></div><div style="color: black;"><span style="color: red;"><b>1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean</b></span></div><div style="color: black;"><span style="color: red;"><b><br /></b></span></div><div style="color: black;"><span style="color: red;"><b>Climb AFA </b></span></div></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">As Many Rounds as Possible in 12 Minutes Of: </span></b></div><div><div><br /></div><div><span style="color: red;"><b>12 Hang Power Cleans (Using 65% Days Max)</b></span></div><div><span style="color: red;"><b>24 Airsquats </b></span></div><div><span style="color: red;"><b>40 Double Unders (lateral hops)</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Saddle</b></span></div><div><span style="color: red;"><b>1 Min Single Leg Forward Fold Each Side </b></span></div><div><span style="color: red;"><b>1 Min Lizard Each Side </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><span style="color: #38761d;"><b>10 Lunges </b></span></div><div><span style="color: #38761d;"><b>10 Situps </b></span></div><div><span style="color: #38761d;"><b>5 Burpees </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Seal</span></b></div><div><b><span style="color: #38761d;">1 Min Seated Straddle</span></b></div><div><b><span style="color: #38761d;">2 Min Standing Forward Fold </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Bench Press</span></b></div><div><b><span style="color: #38761d;">10-10-10-10</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Conditioning: 18 Min Cap </span></b></div></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">5 Rounds for Time of: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>30 Wallballs </b></span></div><div><span style="color: #38761d;"><b>10 Burpee Box Jump Overs </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>15 Toe Touches </b></div><div><b>10 Inchworms</b></div><div><b>5 Kip Swings </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>1 Min Seal</b></div><div><b>2 Min Sumo Squat</b></div><div><b>2 Min Seated Straddle</b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Deadlift</b></div></div><div><b>3-3-3-3-3</b></div><div><b><br /></b></div><div><b>Use 80% 1RM Max Across </b></div><div><br /></div><div><b>Conditioning: 20 Min Cap </b></div><div><b><br /></b></div><div><b>For Time: </b></div><div><b><br /></b></div><div><b>120/100 Cals Bike</b></div><div><b>100 Situps </b></div><div><b>80 Double Dumbbell Deadlifts (Goal 50/35)</b></div><div><b>60 Pullups </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>3 Rounds Fotr Time of:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>Run 800M </b></span></div><div><span style="color: #fcff01;"><b>21 Thrusters 95/65 Goal </b></span></div><div><span style="color: #fcff01;"><b>15 Lateral Burpees </b></span></div><div><span style="color: #fcff01;"><b>18 Dumbbell Snatches 50/35 Goal </b></span></div><div><span style="color: #fcff01;"><b>12 Toes To Bar </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-77210049017200010442024-02-10T06:47:00.000-08:002024-02-10T06:47:45.731-08:00Week Of 021224<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidgfsccgip9896I9hFTPD9wL-K6DxtXCuCZwCcE45vyat1fmXiEo86YunaR5lxU0_h7VOPTEdrS9h3MrpEuO0sTNAx2Mgjm9z8_gd2yQpWibz1iL7dlYB1eT7kF-DslaY6VsXKQ7ut5ttVCTnguWZeF2WR0HIy6-5P_UdZJr0BjcHrgB4oWFAYoJO26PoM/s1442/IMG_6569.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1442" data-original-width="1170" height="411" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidgfsccgip9896I9hFTPD9wL-K6DxtXCuCZwCcE45vyat1fmXiEo86YunaR5lxU0_h7VOPTEdrS9h3MrpEuO0sTNAx2Mgjm9z8_gd2yQpWibz1iL7dlYB1eT7kF-DslaY6VsXKQ7ut5ttVCTnguWZeF2WR0HIy6-5P_UdZJr0BjcHrgB4oWFAYoJO26PoM/w334-h411/IMG_6569.jpg" width="334" /></a></div><p></p><p style="text-align: center;"><b>Hopefully people are feeling good now that we're about a third of the way in on the February Challenge and have brought on some new habits. By now things should be getting pretty routine for you guys and you probably have a good idea as to where your fruits and vegetables are landing and how to hit your protein numbers. If not theres still plenty of time to the month to get things together, let us know if you have questions.... Goal is to collect those sheets on the 29th to tally up and find the winner so make sure you're still checking off every task completed.....</b></p><p style="text-align: center;"><b>Week Of 021224</b></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min of Jumprope</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Deadlifts </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Hang Cleans </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Front Squats </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Strict Press</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>10 Jumping Lunges </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>*Empty Bar</b></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div><div><br /></div><div><span style="color: red;"><b>4 Rounds for Time of: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>15 Power Cleans (Goal 95/65) or Roughly 50% of last weeks best double Power Clean </b></span></div><div><span style="color: red;"><b>12 Front Squats </b></span></div><div><span style="color: red;"><b>9 Shoulder To Overhead </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><div><b style="color: red;">Strength:</b></div><div><b style="color: red;"><br /></b></div><div><span style="color: red;"><b>Front Squat </b></span></div><div><span style="color: red;"><b>3-3-3-3-3</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Use 70% Max Across</b></span></div></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Leaning Lizard each side </b></span></div><div><span style="color: red;"><b>1 Min Twisted Cross Each Side </b></span></div><div><span style="color: red;"><b>1 Min Spinal Twist Each side </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><span style="color: #38761d;"><b>10 Pushups </b></span></div><div><span style="color: #38761d;"><b>10 Situps </b></span></div><div><span style="color: #38761d;"><b>5 Rollover V sits </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Childs Pose </span></b></div><div><b><span style="color: #38761d;">1 Min Forward Dragon Each Side </span></b></div><div><b><span style="color: #38761d;">2 Min Sumo </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Strict Press</span></b></div><div><b><span style="color: #38761d;">7-7-7-7-7</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>Aim to use 10% more than last weeks heaviest set of 10 across</b></span></div><b><span style="color: #38761d;"><br />Conditioning: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">4 Rounds for Time of: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Run 400M </span></b></div><div><b><span style="color: #38761d;">30 Situps </span></b></div><div><b><span style="color: #38761d;">20 Box Jumps </span></b></div><div><b><span style="color: #38761d;">10 Strict Pullups </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>15 Toe Touches </b></div><div><b>10 Inchworms</b></div><div><b>5 Kip Swings </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>1 Min Seal</b></div><div><b>2 Min Sumo Squat</b></div><div><b>2 Min Seated Straddle</b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Barbell Row </b></div></div><div><b>8-8-8-8-8</b></div><div><b><br /></b></div><div><b>*With 10% more than last weeks sets </b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>As Many Rounds as Possible in 2-2-2-2 and 3 minutes of: </b></div><div><b><br /></b></div><div><b>15 Deadlifts (Goal 185/135) or roughly 50% 1RM </b></div><div><b>12/9 Cal Bike</b></div><div><b>Max Toes to bar in remaining time</b></div><div><b><br /></b></div><div><b>Rest 1 Minute between rounds </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>At 0:00 Perform: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>3 touch and go Clean and Jerks On the Minute for 5 Minutes </b></span></div><div><span style="color: #fcff01;"><b>Goal start at 95/65 and add 10/5 Lbs each set </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>At 6:00 Begin: </b></span></div><div><br /></div><div><span style="color: #fcff01;"><b>For Time: </b></span></div><div><b style="color: #fcff01;">30 Clean and Jerks 135/95</b></div><div><br /></div><div><span style="color: #fcff01;"><b>At 13:00 Rest </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>At 15:00 Begin: </b></span></div><div><br /></div><div><b><span style="color: #fcff01;">50/40 Cals Bike </span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">At 20:00 Begin: </span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">100 Burpees To A target </span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">At 27:00 End....</span></b></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-76311224600391427392024-02-02T04:56:00.000-08:002024-02-08T07:58:41.972-08:00Week of 020424<p> </p><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisM6bA1IBFJRu96sqOjHN2ce0rZ_6Dyl3UINFQp04D8rOjqcUi9AMyNOlAHB4-9OQh2qroZ5y47EvJVs1objr3dAqbMpFr3OFzWtHMt4ZH7QfpT1bizOGTL3GS55g6DcVdMzVdY4zNrYnoYY67vT2C5aiXUBkXZwUplK-NG7pRueMYfPXR6aUJBmUfJTUa/s4032/IMG_6404.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="363" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisM6bA1IBFJRu96sqOjHN2ce0rZ_6Dyl3UINFQp04D8rOjqcUi9AMyNOlAHB4-9OQh2qroZ5y47EvJVs1objr3dAqbMpFr3OFzWtHMt4ZH7QfpT1bizOGTL3GS55g6DcVdMzVdY4zNrYnoYY67vT2C5aiXUBkXZwUplK-NG7pRueMYfPXR6aUJBmUfJTUa/w306-h363/IMG_6404.jpg" width="306" /></a> </div></div><p><b>Some interesting questions have come up on the challenge the number 1 thing I want to make clear is that the grams of fruits and vegetables you are recording and adding up are the actual weight of the fruits and vegetables you eat. For the grams of protein, you are adding up all the grams of protein in all the of the foods you ate, these are two different things, one is how much a food weighs and one is how much protein is in your foods... I am surprised that people have not understood this but it does explain where we are at and how conscious you are of the fuel you are taking in and that is why we are doing this challenge, to hopefully learn something new and build </b><b>some better habits.. </b></p><p><b><br /></b></p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFZeTzyX9WmSXrNedcrDihl1eNTexAK6Wqig6D78LBVm_xGq3yMlK3SL5WOmayMnDOAmbzjQMnjowgbd84806WFgcpTZMspyW5NZcH79C0CZXKfK-ybsph-gcD5GhDYh-1Uw4hO3hN5cptttZsZP6aDXPzusPWcCB4PE5zTQjoIEnuHdKaBpX1e_oM7kGp/s1240/IMG_6553.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1240" data-original-width="1170" height="347" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFZeTzyX9WmSXrNedcrDihl1eNTexAK6Wqig6D78LBVm_xGq3yMlK3SL5WOmayMnDOAmbzjQMnjowgbd84806WFgcpTZMspyW5NZcH79C0CZXKfK-ybsph-gcD5GhDYh-1Uw4hO3hN5cptttZsZP6aDXPzusPWcCB4PE5zTQjoIEnuHdKaBpX1e_oM7kGp/w327-h347/IMG_6553.jpg" width="327" /></a></p><p style="text-align: center;"><br /></p><p><b>Yes, you should weigh your protein sources but you must understand that 100 Grams of chicken is not 100 grams of protein, there are 30 Grams of protein in 100 grams of chicken (60 in 200 and so on). The same goes for any other food, even your 100 grams of cake probably has about 5 or 6 grams of protein in it and yes those count towards your total too. There are a bunch of examples in the picture above, but I feel like I need to give you a few more examples:</b></p><p style="text-align: center;"><b>A 50 gram egg contains 6.5 grams of protein. </b></p><p style="text-align: center;"><b>170 grams of Greek Yogurt contains 17 grams of protein. </b></p><p style="text-align: center;"><b>100 grams of 90% Lean Ground beef contains 26 grams of protein.<br /><br />A 240 gram glass of whole milk contains 7.5 grams of protein. </b></p><p style="text-align: center;"><b>100 grams of steak contains 30 grams of protein. </b></p><p style="text-align: center;"><b>100 grams of cooked haddock contains 20 grams of protein.</b></p><p style="text-align: center;"><b>and all of this can be found on packaging, in the chronometer app or by a simple google search...</b></p><p style="text-align: center;"><b>I hope you're understanding it now, please start paying attention to labels.....</b></p><p style="text-align: center;"><b>Week of 020424</b></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min of Jumprope</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Deadlifts </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Hang Cleans </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Front Squats </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 Strict Press</b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>5 No Pushup Burpees </b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b><br /></b></span></div><div style="-webkit-text-stroke-width: 0px;"><span style="color: red;"><b>*Empty Bar</b></span></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><div><b style="color: red;">Strength:</b></div><div><b style="color: red;"><br /></b></div><div><div><span style="color: red;"><b>On the minute for 14 Minutes Complete:</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>2 Power Cleans </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Start light and climb slowly to a heavy double as form allows..</b></span></div></div></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div><div><br /></div><div><span style="color: red;"><b>5 Rounds for Time of: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>50 Double Unders (or 150 Singles)</b></span></div><div><span style="color: red;"><b>10 Burpees </b></span></div><div><span style="color: red;"><b>5 Power Cleans @ 70% of Days Max </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Sumo</b></span></div><div><span style="color: red;"><b>1 Min Down Dog </b></span></div><div><span style="color: red;"><b>1 Min Seal</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><span style="color: #38761d;"><b>5 Burpees</b></span></div><div><span style="color: #38761d;"><b>10 Situps</b></span></div><div><span style="color: #38761d;"><b>5 Rollover V sits</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Sumo Squat </span></b></div><div><b><span style="color: #38761d;">1 Min Forward Dragon Each Side </span></b></div><div><b><span style="color: #38761d;">1 Min Lizard Each Side </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Strict Press</span></b></div><div><b><span style="color: #38761d;">10-10-10-10</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Climb to a heavy set of 10</span></b></div><b><span style="color: #38761d;"><br />Conditioning: 10 Minute time cap </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>For Time: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>100 Wallballs </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>* 10 Toes to bar at every break </b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>5 Kip Swings </b></div><div><b>5 2 Pushups Inchworms</b></div><div><b>10 Airsquats </b></div><div><b>30 Mountain Climbers </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>1 Min Twisted Cross Each Side</b></div><div><b>2 Min Sumo Squat</b></div><div><b>2 Min Seated Forward Fold</b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Barbell Row </b></div></div><div><b>10-10-10-10</b></div><div><b><br /></b></div><div><b>Climb to a heavy controlled set and record your number...</b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>5 Rounds For Time of: </b></div><div><b><br /></b></div><div><b>12/9 Cals Bike </b></div><div><b>15 Double Dumbbell Power Cleans (Goal 40/25)</b></div><div><b>21 Pullups </b></div><div><b><br /></b></div><div><b>*if unable to do 10 Unbroken pull-ups Scale to 12</b></div><div><b>*if unable to do 2 Unbroken pull-ups Scale to 12 with a band. </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><br /></div><div><span style="color: #fcff01;"><b>Every 3 Minutes for 21 Minutes complete:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>100 Foot Shuttle Run</b></span></div><div><span style="color: #fcff01;"><b>15 Deadlifts (Goal 135/95)</b></span></div><div><span style="color: #fcff01;"><b>100 Foot Shuttle Run</b></span></div><div><br /></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div><p style="text-align: center;"><b><br /></b></p>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-49475007717928707952024-01-28T13:26:00.000-08:002024-01-28T13:27:12.994-08:00Week of 012924<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgThsCvIGmZKGZoBmkrKpla2yzC2Df4w5pOYGj2_Q_lzBFh0CFAN9z1nLVHlbP2wvdk6Tev4UpvvawiOE7-werEJEgsiQdXf_hcXCvZTXe0_JJXCT_3jw3VqexjYOed4snMu2z-o63SLI2lp_GvL4T13sKgfrNs8g0P3sFDfeHRjC9a6676hvFQfiixVWyg/s960/800g.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="502" data-original-width="960" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgThsCvIGmZKGZoBmkrKpla2yzC2Df4w5pOYGj2_Q_lzBFh0CFAN9z1nLVHlbP2wvdk6Tev4UpvvawiOE7-werEJEgsiQdXf_hcXCvZTXe0_JJXCT_3jw3VqexjYOed4snMu2z-o63SLI2lp_GvL4T13sKgfrNs8g0P3sFDfeHRjC9a6676hvFQfiixVWyg/w472-h247/800g.jpeg" width="472" /></a></div><p></p><p style="text-align: center;"><b>NO FUCKING AROUND FEBRUARY CHALLENGE STARTS THIS THURSDAY </b></p><p style="text-align: center;"><b>CHECKLIST SHEETS WILL BE AT THE GYM ON MONDAY </b></p><p style="text-align: center;"><b>LET US KNOW IF YOU HAVE QUESTIONS AND LET'S GET COMMITTED TO BUILDING SOME GOOD HABITS OVER THE 29 DAYS OF FEBRUARY...</b></p><div style="text-align: center;"><b>Week of 012924</b></div><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b style="font-family: inherit;"><span style="color: red;">Warmup with a 5 Min of Jumprope</span></b></p><p style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b style="color: red;">10 Airsquats </b></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;">10 Lunges </span></b></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;">5 Kip Swings </span></b></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;">1 Strict Pullup</span></b></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;"><br /></span></b></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"><b><span style="color: red;">Conditioning: </span></b></div><div><div><br /></div><div><span style="color: red;"><b>As Many Rounds as Possible in 12 Minutes of: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>7 Front Squats (using the same 65% From last weeks strength)</b></span></div><div><span style="color: red;"><b>5 Strict Pullups </b></span></div><div><span style="color: red;"><b>30 Double Under or lateral hops </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b style="color: red;">Strength:</b></div><div><b style="color: red;"><br /></b></div><div><div><span style="color: red;"><b>Weighted Pullups </b></span></div><div><span style="color: red;"><b>3-3-3-3-3-3-3</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>If Less than 3 strict pullups accumulate 30 Strict Pullups/ If none, use a band that does not allow 5 but does allow 3 to accumulate your 30</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Saddle Pose</b></span></div><div><span style="color: red;"><b>1 Min Puppy Dog </b></span></div><div><span style="color: red;"><b>1 Min Down Dog</b></span></div><div><span style="color: red;"><b>1 Min Sumo </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>5 2 Pushup inchworms </b></span></div><div><span style="color: #38761d;"><b>5 Kip Swings </b></span></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Sumo Squat </span></b></div><div><b><span style="color: #38761d;">1 Min Low Dragon Each Side </span></b></div><div><b><span style="color: #38761d;">1 Min Half Front Split Each Side </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Bench Press</span></b></div><div><b><span style="color: #38761d;">7-7-7-7-7</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Using 55% Across </span></b></div><b><span style="color: #38761d;"><br />Conditioning: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">30-20-10 Reps For Time: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Seated Double Dumbbell Press (40/25 Goal)</span></b></div><div><b><span style="color: #38761d;">Alternating Single Dumbbell Snatches </span></b></div><div><b><span style="color: #38761d;">Wallballs </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>15 Toe Touches </b></div><div><b>10 Airsquats </b></div><div><b>5 Burpees </b></div><div><b>5 Rollover V Sits </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>1 Min Twisted Cross Each Side</b></div><div><b>1 Min Seal</b></div><div><b>1 Min Supine Twist Each Side </b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Deadlift </b></div></div><div><b>10-10-8-8</b></div><div><b><br /></b></div><div><b>Using 55% for the 10's - 65% for the 8's </b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>4 Rounds For Time of: </b></div><div><b><br /></b></div><div><b>20 Toes to Bar </b></div><div><b>20 Dumbbell Bench Press (Goal 50/35)</b></div><div><b>20/18 Cal Bike </b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><br /></div><div><span style="color: #fcff01;"><b>Every Minute on the Minute for 40 Minutes Complete: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>Min 1: 12 Box Jump Overs </b></span></div><div><span style="color: #fcff01;"><b>Min 2: 8 Lateral Burpees</b></span></div><div><span style="color: #fcff01;"><b>Min 3 & 4: 17/14 Cal Bike + Max Devils Press in remaining time (35/25 Goal)</b></span></div><div><span style="color: #fcff01;"><b>Min 5: Rest </b></span></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div><p style="text-align: center;"><br /></p>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-16244650764429325222024-01-21T14:48:00.000-08:002024-01-25T07:40:42.269-08:00Week of 012224 and February Challenge <p style="text-align: center;"><b></b></p><div class="separator" style="clear: both; text-align: center;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF0eVLSeWsj_Dy4qzS1DyES-pe1Tdxx48rEBJGHsgiQlJlrI0J0SlnG3QQC5rBwjzsXvVzd6ht7-ZxuJBCb_ys7jo_pB_LMQnez9iuwK3FvrsEcj7hQ5TYsAAfbTUVDHsnpu1hygqY13Na0QuzK-3FfyjkGniVv3AEqroGP4tA68nMYW_Out4Qm3MbZ4gT/s1285/IMG_6440.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1285" data-original-width="1170" height="374" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF0eVLSeWsj_Dy4qzS1DyES-pe1Tdxx48rEBJGHsgiQlJlrI0J0SlnG3QQC5rBwjzsXvVzd6ht7-ZxuJBCb_ys7jo_pB_LMQnez9iuwK3FvrsEcj7hQ5TYsAAfbTUVDHsnpu1hygqY13Na0QuzK-3FfyjkGniVv3AEqroGP4tA68nMYW_Out4Qm3MbZ4gT/w340-h374/IMG_6440.jpg" width="340" /></a></b></div><b><br /><div style="text-align: center;"><b>Week of 012224</b></div></b><p></p><p></p><p><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><p><b style="font-family: inherit;"><span style="color: red;">Warmup with a 3-5 Min Jog</span></b></p><p><b style="font-family: inherit;"><span style="color: red;">Then 3 Rounds of:</span></b></p><div><b style="color: red;">10 Airsquats </b></div><div><span style="color: red;"><b>5 Rollover Vsits </b></span></div><div><span style="color: red;"><b>5 High Reach Burpees </b></span></div><div><span style="color: red;"><b>10 Lunges </b></span></div><p style="text-align: center;"><span style="font-family: inherit;"></span></p><div><div><b><span style="color: red;">Conditioning: </span></b></div><div><br /></div><div><span style="color: red;"><b>As Many Rounds as Possible in 4 Minutes of: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>8 Devils Press (35/20 Goal) </b></span></div><div><span style="color: red;"><b>12 Pullups </b></span></div><div><span style="color: red;"><b>80 Double Unders (or 160 Singles)</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Rest 2 Minutes</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">As Many Rounds as Possible In 4 Minutes of: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">16 Dumbbell Front Rack Lunges (35/20 Goal)</span></b></div><div><b><span style="color: red;">6 Burpee Pullups </span></b></div><div><b><span style="color: red;">16 Box Jump Overs </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Rest 2 Minutes and repeat (total of 4, 4 minute cycles)</span></b></div><div><span style="color: red;"><b><br /></b></span></div><div><b style="color: red;">Strength:</b></div><div><b style="color: red;"><br /></b></div><div><div><span style="color: red;"><b>Front Squats </b></span></div><div><b><span style="color: red;">7-7-7-7-7</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Use 65% Across </span></b></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b>1 Min Low Dragon Each Side </b></span></div><div><span style="color: red;"><b>2 Min Saddle</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>3 Strict Pullups </b></span></div><div><span style="color: #38761d;"><b>6 Pushups </b></span></div><div><span style="color: #38761d;"><b>12 Toe Touches </b></span></div><div><span style="color: #38761d;"><b>24 Mountain Climbers </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Standing Straddle</span></b></div><div><b><span style="color: #38761d;">1 Min Single Leg Forward Fold Each Side </span></b></div><div><b><span style="color: #38761d;">2 Min Pigeon Each Side </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Barbell Row</span></b></div><div><b><span style="color: #38761d;">8-8-8-8-8</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>*Slow Controlled reps with 12 Pushups immediately </b></span><b style="color: #38761d;">after each set </b></div><b><span style="color: #38761d;"><br />Conditioning: No Time Cap</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>5 Rounds For Time of:</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>18/13 Calories Bike</b></span></div><div><span style="color: #38761d;"><b>18 Wallballs </b></span></div><div><span style="color: #38761d;"><b>4 Deadlifts @ 70% Max</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Rest 2 Minutes after round 4 only and then hit round 5 as fast as possible.</b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>5 Deadlifts </b></div><div><b>5 Hang Cleans </b></div><div><b>5 Front Squats </b></div><div><b>5 Strict Press </b></div><div><b>10 Situps </b></div><div><b><br /></b></div><div><b>* Empty Bar</b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Childs Pose</b></div><div><b>1 Min Saddle Archer Each Side</b></div><div><b>2 Min Sumo Squat</b></div><div><br /></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>OT1:30 for 5 Sets Complete: </b></div><div><b><br /></b></div><div><b>3 Power Cleans + 3 Push Press</b></div><div><b><br /></b></div><div><b>Climb AFA (last set should be heavy if form is there)</b></div></div><div><br /></div><div><b>Conditioning: 15 Minute Cap</b></div><div><b><br /></b></div><div><b>4 Rounds For Time of: </b></div><div><b><br /></b></div><div><b>12 Power Cleans </b></div><div><b>12 </b><b>Push Press</b></div><div><b>12 Toes To Bar </b></div><div><b>12 Lateral Burpees </b></div><div><b><br /></b></div><div><b>*Using roughly 55% of Days Complex Max - No Heavier than 115/80</b></div><div><br /></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><br /></div><div><span style="color: #fcff01;"><b>3 Mins on 1 min off for 8 rounds complete: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>8/6 Cals Bike</b></span></div><div><span style="color: #fcff01;"><b>8 Front Squats (Goal 75/55)</b></span></div><div><span style="color: #fcff01;"><b>8 Front Rack Lunges </b></span></div><div><span style="color: #fcff01;"><b>Max H.R. Pushups in remaining time </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #fcff01;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div><div><b><span style="color: #fcff01;"><br /></span></b></div>It's time for a new group challenge and I am encouraging you all to take part in it. I am hoping to see you all build and incorporate some new habits into your day to day. I'm not looking for you to count calories or even purposely cut calories, I'm not looking for weigh ins or promises to never eat dessert again, I'm just looking for you to recognize and prioritize the quality of the foods you're eating and the way we are moving and maintaining our bodies (and minds) outside of the gym. This doesn't have to get overly complicated or super restrictive to make this happen so with a few small tweaks and a little bit of commitment I think a lot of you will see some real benefit with just these small additions so here's the challenge: <br /><br /><div style="text-align: center;"><b>No Fucking Around February</b></div><br /><div style="text-align: center;">(29 Days of Commitment to building new/quality habits)</div><div style="text-align: center;"><br /></div>Daily Tasks: <div><ul style="text-align: left;"><li><br /></li><li>No restaurant food (Forget Valentines Day, grow up, cook your lover a meal..) </li><li>1 Gallon of water a day (1/2 for women) minimum</li><li>Minimum 800 grams men, 600 grams women of fruits and vegetables per day (weighed raw)</li><li>Minimum of bodyweight pounds in grams for Men, .7 grams for women of protein per day (preferably from animal sources)</li><li>No Alcohol (Train some self-control, forget the Superbowl, show some discipline, traditions that don't better you are useless)</li><li>Choose either a 15 min stretch session or a 20 min walk everyday ALONE, no phone, no music...... (Can be split into 2, 10 min walks)</li></ul></div><div><b>Weekly Tasks: (begin Feb 4)</b></div><div><ul style="text-align: left;"><li>Attend a minimum (3) 60 min group classes per week. (Attending a class at another gym counts as 1/2 a point.)</li><li>1 added 60 min session of exercise ALONE per week on any day you decide (Preferably walking, jogging, biking or bodyweight movement not looking for resistance training here)</li></ul>And that's it, so many challenges are more about taking things away from you than adding things and that's what is different here. We're trying to build NEW habits so in order to do that we need to add some things. Maybe they'll take the place of something you usually do or usually have on your plate or something you typically do at a certain time and maybe they won't and will end up just an addition to those things. Either way, staying committed to something for 29 days (as best you can) gives you a much better chance of creating a new habit than just sitting there saying, "One day I'm going to start that." Find times to fit these new things in and stay consistent with them, consistency builds habits, if a time keeps getting pushed off or changed because life keeps happening, that's not the right time for it, get up earlier, sneak out on lunch break, stop watching TV or scrolling a little earlier at night and make time for it. Get a food scale, eat intentionally, understand what portion sizes should look like by weighing out those grams. I am also recommending everyone download the Chronometer food tracking app and practicing logging your food to help keep track of some of these goal numbers. <br /><br />So how do I win this challenge? You will all get a checklist with these daily and weekly tasks on it. For every task completed you check it off. At the end of the month you add up all the checks.<br /><br /><br /><b>Points System:</b></div><div><ul style="text-align: left;"><li>For every day that all daily tasks are completed you get 6 Points (subtract 1 point per missed task)</li><li>For every week that all weekly tasks are completed you get 2 Points (subtract 1 point per missed task)</li><li>For every day you track your food intake in Chronometer you get 1 point. </li></ul></div><div>Tasks only count for 1 point per day so no, you can't take 2 walks and make up for eating at a restaurant to still get 6 points. Maybe you don't care about winning and only want to try and build a few or even just one of these habits, that's fine too. Participate as much or as little as you'd like. Tracking with the app will help you keep track of grams of fruits and vegetables as well as protein grams, but nothing is mandatory. We all know which habits or if some or all would benefit us most so there's no harm in entering the month not with the goal of winning but instead just cleaning up or building a healthy habit or two. I think tracking in the app is super helpful and helps people recognize how much or how little they are actually eating as opposed to what they perceive they're doing but post it notes or notes on your phone are just as easy. If you'd rather just jot down the grams of protein, fruits and vegetables that you eat at each meal and in between and then add it up at the end of the day that is perfectly fine too. Just stay honest, the whole thing is based on the honor system and its for your own benefit so if you aren't honest about your days, you're only lying to yourself, and chances are we already know. Checklist below will be available over the next couple weeks for you to grab but I wanted to put it out there for you to possibly plan ahead or so that if you had any questions, you could let us know... Good Luck...</div><div><br /><b>Sample Checklist: </b><br /><br /><br /><div style="text-align: left;"><div style="text-align: center;"><div style="text-align: left;"><div class="separator" style="background-color: transparent; clear: both; color: #222222; font-family: inherit; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEijZeK7Y5U1Xejl4sWpUgM9Szslrk8tOfaie5wRiTaTiF_DGMvORFd0tDoJpwPsKySOCtGHh2t_sWbTf7huCCXBFbp_yXUCL4cvAxltAqN3EdiYlBs0fMDcMPfwHVXPM5ip6EhPjp8uY0RMHy6VfevksFzfEu3nComfl0khQ4n11mvZXYas1PlsBtBGoZyJ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="740" data-original-width="1063" height="364" src="https://blogger.googleusercontent.com/img/a/AVvXsEijZeK7Y5U1Xejl4sWpUgM9Szslrk8tOfaie5wRiTaTiF_DGMvORFd0tDoJpwPsKySOCtGHh2t_sWbTf7huCCXBFbp_yXUCL4cvAxltAqN3EdiYlBs0fMDcMPfwHVXPM5ip6EhPjp8uY0RMHy6VfevksFzfEu3nComfl0khQ4n11mvZXYas1PlsBtBGoZyJ=w512-h364" width="512" /></a></div><span><span style="font-family: inherit;"><b><br /><br /></b></span></span></div><span><div style="background-color: transparent; color: #222222; font-family: inherit; text-align: left;"><br /></div><div style="background-color: transparent; color: #222222; font-family: inherit; text-align: left;"><br /></div></span></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-90059883159250840682024-01-14T09:49:00.000-08:002024-01-14T09:49:34.145-08:00Week of 011524<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit3KI2v6uwheNjMi5duQV4HHZn7oNXMTIyP7tx7sPuFuLWWmGWaKco49SltQxBwkvkasxOYDmArL6a2tXvdTSJiv4F4Vn6p8NmgqkAEyujO9d0NF3cJucByCmY1O-oA_hvO_GFGAhaLcgRF0WfsH_QL9y2sHoyLpTiQQJAalO8MV5C5F2bjcNEiSOuc4o-/s1365/B61D5B7B-83B4-46F1-9091-511284381712.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit3KI2v6uwheNjMi5duQV4HHZn7oNXMTIyP7tx7sPuFuLWWmGWaKco49SltQxBwkvkasxOYDmArL6a2tXvdTSJiv4F4Vn6p8NmgqkAEyujO9d0NF3cJucByCmY1O-oA_hvO_GFGAhaLcgRF0WfsH_QL9y2sHoyLpTiQQJAalO8MV5C5F2bjcNEiSOuc4o-/s320/B61D5B7B-83B4-46F1-9091-511284381712.jpeg" width="274" /></a></div><br /><p></p><p style="text-align: center;"><b>Week of 011524</b></p><p></p><p><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><b><span style="color: red;">Warmup with a 3-5 Min Jog<br />Then 3 Rounds of:</span></b><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>10 Airsquats </b></span></div><div><span style="color: red;"><b>10 Jumping Lunges </b></span></div><div><span style="color: red;"><b>5 Burpees</b></span></div><div><span style="color: red;"><b>30 Singles</b></span></div><div><div><b><span style="color: red;"><br />Conditioning: 15 Minute Cap </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">5 Rounds For Time Of: </span></b></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>15 Wallballs </b></span></div><div><span style="color: red;"><b>30 Double Unders (or lateral hops)</b></span></div><div><span style="color: red;"><b>16 Goblet Lunges </b></span></div><div><span style="color: red;"><b>30 KB Sumo Deadlift High Pull</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Goal 53/35</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><div><span style="color: red;"><b>Strength:</b><br /><b>OT 1:30 X 5 Complete: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Begin working sets with 80% Max Power clean and stay there, if unsure on max power clean use heaviest clean you've done in recent past as the max...</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b>1 Min Lizard Each side </b></span></div><div><span style="color: red;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: red;"><b>1 Min Wrist Stretch Each Side </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><span style="color: #38761d;"><b>5 No Pushup Burpees</b></span></div><div><span style="color: #38761d;"><b>5 Inchworms </b></span></div><div><span style="color: #38761d;"><b>5 Rollover V sits </b></span></div><div><span style="color: #38761d;"><b>10 Airsquats </b></span></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">2 Min Sumo Squat </span></b></div><div><b><span style="color: #38761d;">1 Min Pigeon Each Side </span></b></div><div><b><span style="color: #38761d;">2 Min Standing Forward Fold </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Deadlift </span></b></div><div><b><span style="color: #38761d;">5-5-5-5-5</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Use Roughly 60-70% </span></b></div><b><span style="color: #38761d;"><br />Conditioning: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">25- 20-15-10-5 Reps For Time of: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Pullups </span></b></div><div><b><span style="color: #38761d;">Box Jump Overs </span></b></div><div><b><span style="color: #38761d;">Toes To Bar <br /><br /></span></b></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>20 Shoulder taps </b></div><div><b>10 Pushups </b></div><div><b>10 Jump Squats </b></div><div><b>30 Mountain Climbers </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Minutes Saddle </b></div><div><b>1 Min Seal Pose </b></div><div><b>2 Min Sumo Squat</b></div><div><b>1 Min Happy Baby</b></div><div><br /></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>On The Minute for 20 Minutes Complete:</b></div><div><b><br /></b></div><div><b>Odd: 12 Burpees </b></div><div><b>Even: 11/9 Calories Bike </b></div><div><br /></div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Bench Press</b></div><div><b>8-8-8-8-8</b></div><div><b><br /></b></div><div><b>Use roughly Bodyweight/.75 Bodyweight Across </b></div><div><b><br /></b></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>2 Rounds For Time of: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>50 Dumbbell Snatches </b></span></div><div><span style="color: #fcff01;"><b>50 Single Dumbbell Thrusters (held across chest) </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>At:10:00</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>2 Rounds for Time of: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>50 Dumbbell Hang Clean and Jerks (alternate every 5)</b></span></div><div><span style="color: #fcff01;"><b>25/20 Cals Bike </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>At 20:00</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>2 Rounds for Time of: </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>50 KB Swings </b></span></div><div><span style="color: #fcff01;"><b>50 Airsquats </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><b><span style="color: #fcff01;">WEEKLY STRETCHING COMPLEX:<br /><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-40673416550051952342024-01-07T14:34:00.000-08:002024-01-11T08:55:02.493-08:00 Week of 010824<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIjIPNFzxNbSwZQYCxEX5K0toasLmes9UQ9Wit-PZPu9O1cgrwyjITR56gsiCJP3hzE8-HpZ21a3eie8RxSNcr2vOpCRJ3SYx8-7YCJ4atps2iQBL5v2iK1fApbWmq2gi63ZE6VCqk6NELpvW_P-uN_mXNWxpG7rHjDgOFdKXaU2-B9BUAGiz_BqcsXglI/s1170/View%20recent%20photos%20(1).png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1170" height="339" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIjIPNFzxNbSwZQYCxEX5K0toasLmes9UQ9Wit-PZPu9O1cgrwyjITR56gsiCJP3hzE8-HpZ21a3eie8RxSNcr2vOpCRJ3SYx8-7YCJ4atps2iQBL5v2iK1fApbWmq2gi63ZE6VCqk6NELpvW_P-uN_mXNWxpG7rHjDgOFdKXaU2-B9BUAGiz_BqcsXglI/w413-h339/View%20recent%20photos%20(1).png" width="413" /></a></div><b> Week of 010824</b><p></p><p><b><span style="color: red;"><br /></span></b></p><p><b><span style="color: red;">Monday: Class at 5:00 PM</span></b></p><b><span style="color: red;">Warmup with a 3-5 Min Jog<br />Then 3 Rounds of:</span></b><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>5 Broad Jumps </b></span></div><div><span style="color: red;"><b>15 Toe Touches</b></span></div><div><span style="color: red;"><b>5 Inchworms </b></span></div><div><span style="color: red;"><b>15 Airsquats </b></span></div><div><div><b><span style="color: red;"><br />Conditioning: </span></b></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>3 Rounds for Max Reps of:</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>1 Min: Dumbbell Thrusters </b></span></div><div><span style="color: red;"><b>1 Min: Dumbbell Facing Burpees </b></span></div><div><span style="color: red;"><b>1 Min: Dumbbell Power Snatches </b></span></div><div><span style="color: red;"><b>1 Min: Dumbbell Facing Burpees </b></span></div><div><span style="color: red;"><b>1 Min Rest </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>No Rest During Transitions</b></span></div><div><br /></div><div><div><span style="color: red;"><b>Strength:</b><br /><br /><b>Front Squat </b></span></div><div><span style="color: red;"><b>5-5-5-5-5</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Use 65% 1 RM for All Sets</b></span></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>1 Min Single Leg Forward Fold Each Side </b><br /><b>1 Min Twisted Cross Each Side </b></span></div><div><b><span style="color: red;">2 Min Sumo Squat </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: #38761d;">Wednesday:<br /><br />Class at 5:00 PM<br /><br />Warmup with 5 Mins of Bike Then 3 Rounds of:<br /><br /></span></b></div><div><b><span style="color: #38761d;">10 Tempo Squats </span></b></div><div><b><span style="color: #38761d;">5 Burpees </span></b></div><div><b><span style="color: #38761d;">10 BootStrappers</span></b></div><div><b><span style="color: #38761d;">5 2 Pushup Inchworms </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Mobility:</span></b></div><div><div><b><span style="color: #38761d;"><br />1 Min Lizard Pose Each Side</span></b></div><div><b><span style="color: #38761d;">1 Min Pigeon Each Side </span></b></div><div><b><span style="color: #38761d;">2 Min Butterfly Groin Stretch </span></b></div><div><br /></div><div><b><span style="color: #38761d;">Strength:</span></b></div><div><div><b><span style="color: #38761d;"><br />Inside 5 Mins Establish a 1 Rep Max Strict Press then:</span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Every 2 Mins for 5 Sets complete: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">8 Reps @ 55% Days Max</span></b></div><b><span style="color: #38761d;"><br />Conditioning: 12 Min Cap<br /><br /></span></b></div><div><span style="color: #38761d;"><b>3 Rounds For Time of: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Bike 28/25 Calories </b></span></div><div><span style="color: #38761d;"><b>12 Deadlifts at Bodyweight for Men (3/4BW for women)</b></span></div><div><span style="color: #38761d;"><b>21 Box Jumps</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>10 Tempo Squats </b></div><div><b>30 Second Tall Plank </b></div><div><b>10 Kip Swings </b></div><div><b>30 Sec Hollow Hold </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Minutes Saddle </b></div><div><b>1 Min Seal Pose </b></div><div><b>2 Min Sumo Squat</b></div><div><b>1 Min Happy Baby</b></div><div><br /></div><div><b>Conditioning: 15 Minute Cap </b></div><div><b><br /></b></div><div><b>4 Rounds For Time of: </b></div><div><b><br /></b></div><div><b>12 Power Cleans (45,55,65,75% Days Max)</b></div><div><b>12 Pullups </b></div><div><b>12 Hand Release Pushups </b></div><div><b><br /></b></div><div><b>*Increase Power Clean Load each Round</b></div><div><br /></div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>8 Mins to Establish a HEAVY Power Clean for the day</b></div><div><b><br /></b></div><div><b><span style="color: #fcff01;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #fcff01;"><br /></span></b></div><div><b><span style="color: #fcff01;">Dynamic Class Warmup </span></b></div><div><br /></div><div><span style="color: #fcff01;"><b>Strength & Conditioning: No Time Cap </b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>For Time:</b></span></div><div><span style="color: #fcff01;"><b><br /></b></span></div><div><span style="color: #fcff01;"><b>22 Toes To Bar </b></span></div><div><span style="color: #fcff01;"><b>22 KB Swings</b></span></div><div><span style="color: #fcff01;"><b>22 Goblet Squats </b></span></div><div><span style="color: #fcff01;"><b>22 Burpee Broad Jumps </b></span></div><div><span style="color: #fcff01;"><b>22 Wallballs</b></span></div><div><span style="color: #fcff01;"><b>22 Calories Bike </b></span></div><div><span style="color: #fcff01;"><b>Run 1 Mile</b></span></div><div><span style="color: #fcff01;"><b>23 Toes To Bar </b></span></div><div><span style="color: #fcff01;"><b>23 KB Swings </b></span></div><div><span style="color: #fcff01;"><b>23 Goblet Squats</b></span></div><div><span style="color: #fcff01;"><b>23 Burpee Broad Jumps </b></span></div><div><span style="color: #fcff01;"><b>23 Wallballs</b></span></div><div><span style="color: #fcff01;"><b>23 Calories Bike </b></span></div><div><b><span style="color: #fcff01;"><br />WEEKLY STRETCHING COMPLEX:<br /><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-9534791017495611202023-12-30T08:54:00.000-08:002023-12-30T08:54:11.242-08:00Week Of 010124<p><b><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span><span style="text-align: center;"> </span></b></p><div class="separator" style="clear: both; text-align: center;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-7VW29h4lIxnx8EHej0xp4z-jFsCN1M7hGWPfC6j6c-EQU8d-eA3wqa64LahnRuZby8xFbGW75N56CiW-1aIoFXibMy0kF1oWUlDFiNbSrPHNDvv5coreR05QMbu-A4vDVY6SFyT6OY6KmVi7o227hKulE-vU6FqO87o3c-xVlu7gFI5fsv9un7PRgBmd/s640/newyear.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="623" data-original-width="640" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-7VW29h4lIxnx8EHej0xp4z-jFsCN1M7hGWPfC6j6c-EQU8d-eA3wqa64LahnRuZby8xFbGW75N56CiW-1aIoFXibMy0kF1oWUlDFiNbSrPHNDvv5coreR05QMbu-A4vDVY6SFyT6OY6KmVi7o227hKulE-vU6FqO87o3c-xVlu7gFI5fsv9un7PRgBmd/s320/newyear.JPG" width="320" /></a></b></div><div style="text-align: right;"><b><br /></b></div><div style="text-align: center;"><b>Week Of 010124</b></div><b><br /><span style="color: #ff00fe;">Monday: NEW YEARS DAY - One Combined Class at 8:30AM<br /><br />Warmup With: 3-5 Min Run Then:<br /><br />Dynamic Group Warm Up</span></b><p></p><p><span style="text-align: center;"><b><span style="color: #ff00fe;">Strength and Conditioning: </span><br /><br /><span style="color: #ff00fe;">Teams of 2 For Reps </span><br /><br /><span style="color: #ff00fe;">Partner 1: As Many Rounds as Possible in 8 Minutes of: </span><br /><br /><span style="color: #ff00fe;">20 Deadlifts (185/135 Goal) </span><br /><span style="color: #ff00fe;">24 Pushups </span><br /><br /><span style="color: #ff00fe;">Partner 2: 24 Cals Bike </span><br /><br /><span style="color: red;">Then 4 Mins for each partner to establish a 1 rep max Deadlift </span><br /><br /><span style="color: #ff00fe;">Rest 1 Minute for transition then: </span><br /><br /><span style="color: #ff00fe;">Partner 1: As Many Rounds as Possible in 8 Minutes of: </span><br /><br /><span style="color: #ff00fe;">20 Power Cleans (135/95 Goal)</span><br /><span style="color: #ff00fe;">24 Situps </span><br /><br /><span style="color: #ff00fe;">Partner 2: 24 Cals Bike </span><br /><br /><span style="color: red;">Then 4 Mins for each partner to establish a 1 rep max Power Clean </span><br /><br /><span style="color: #ff00fe;">Rest 1 Minute for transition then: </span><br /><br /><span style="color: #ff00fe;">Partner 1: As Many Rounds as Possible in 8 Minutes of: </span><br /><br /><span style="color: #ff00fe;">20 Thrusters (95/65 Goal)</span><br /><span style="color: #ff00fe;">24 Pullups (Jumping)</span><br /><br /><span style="color: #ff00fe;">Partner 2: 24 Cals Bike </span><br /><span style="color: red;"><br />Then 4 Mins for each partner to establish a 1 rep max Thruster</span><br /><br /><span style="color: #ff00fe;">*** Partners switch positions every time 24 calories on the bike is achieved </span><br /><br /><span style="color: red;">Wednesday:<br /> <br />Class at 5:00 PM<br /> <br />Warmup with 5 Mins of Bike Then 3 Rounds of: <br /><br /><br />30 Singles <br />10 Airsquats <br />5 No Pushup Burpees <br />30 Mountain Climbers <br /><br />Conditioning: 15 Minute Cap <br /><br />4 Rounds For Time of: <br /><br />5 Hang Squat Cleans (60% of Max Clean)<br />10 Burpees <br />20 Double Unders or Lateral Hops <br />30 Sit Ups<br />40 Walking Lunges <br /><br />Mobility: <br /><br />1 Min Lizard each side<br />2 Min Sumo Squat <br />2 Min Childs Pose <br /><br />Strength:<br /><br />10 Mins to Establish a 1 Rep Max <br />Front Squat From The Rack </span><br /><br />Friday: Class at 5PM <br /><br />Warmup with a 3-5 Min Jog<br />3 Rounds:<br /><br />15 Toe Touches <br />5 Rollover v Sits <br />10 Airsquats <br />5 Kip Swings</b></span></p><p><span style="text-align: center;"><b>Conditioning:</b></span></p><p><span style="text-align: center;"><b>As Many Rounds as Possible in 10 Minutes of: <br /><br />5 Shoulder To Overheads (Goal 115/75)<br />10 Toes To Bar or Hanging Knee Raises<br />15 Box Jumps <br /><br />Strength:<br /><br />Bench Press<br />7-7-7-7-7<br />Use 55% Max Across <br /><br />Mobility: <br /><br />2 Min Sumo Squat <br />2 Min Standing Forward Fold <br />2 Min Puppy Dog <br /><br /><span style="color: #ff00fe;">Saturday: Class at 8:30am<br /> <br />Warmup With: 3-5 Min Run Then:<br /> <br />Dynamic Group Warm Up <br /><br />Workout: <br /><br />For Time: <br />100/70 Calories Bike <br />50 Dumbbell Hang Clean and Jerks (Goal 50/35)<br />70/50 Calories Bike <br />35 Dumbbell Hang Clean and Jerks <br />50/35 Cals Bike <br />15 Dumbbell Hang Clean and Jerks<br /><br />Mobility: <br /><br />Pigeon Pose – 2 mins each side<br />Single Leg Forward Fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></span></p>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-35935565846869932042023-12-24T13:46:00.000-08:002023-12-24T13:46:55.480-08:00Week Of 122523<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_X3UBGhar1OENMTJ4YGg4p9Tk7YwwvWs1TXTB0iQ0EnpzFN8mcBCOsj6Ymjotmywy0U0def7QqMRQmVy_vMnO7jLRvu_P8Lt3yKRO09taeb8PxNZv4LZVyMthutwd4STuZN6e7WQMaZ8MAkRM5O9i49KAiLEwURWgRtf65MxKDQVUDS-K71ISAD0N5K5i/s300/results.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="124" data-original-width="300" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_X3UBGhar1OENMTJ4YGg4p9Tk7YwwvWs1TXTB0iQ0EnpzFN8mcBCOsj6Ymjotmywy0U0def7QqMRQmVy_vMnO7jLRvu_P8Lt3yKRO09taeb8PxNZv4LZVyMthutwd4STuZN6e7WQMaZ8MAkRM5O9i49KAiLEwURWgRtf65MxKDQVUDS-K71ISAD0N5K5i/w467-h193/results.jpeg" width="467" /></a></div><p></p><p style="text-align: center;"><b>Week Of 122523</b></p><p></p><p><b>Monday: No Class - Merry Christmas</b></p><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><br /></div><div><span style="color: red;"><b>5 2 Pushup Inchworms</b></span></div><div><span style="color: red;"><b>10 Airsquats </b></span></div><div><span style="color: red;"><b>5 Burpees </b></span></div><div><span style="color: red;"><b>10 Situps </b></span></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Conditioning: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Every Minute on the Minute for 15 Mins Complete: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Min 1 - 12/10 Cals Bike </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Min 2 - 15 Push Press (Goal Weight 75/55) </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Min 3 - 15 Front Squats (Same Barbell) </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Mobility: </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red;">1 Min Twisted Cross each side</b></p></span></div><div><b style="color: red;">2 Min Sumo Squat </b></div><div><b style="color: red;">2 Min Childs Pose </b></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>Strict Press</b></span></div><div><span style="color: red;"><b>7-7-7-7-7</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>*Using 65% Across </b></span></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: #ff00fe;">Friday: Class at 5PM </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Warmup with a 3-5 Min Jog</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea" style="color: #ff00fe;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>15 Toe Touches </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Rollover v Sits </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Airsquats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Kip Swings </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Conditioning: </b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">As Many Reps as Possible in 5 Minutes of: </b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">9 Burpee Box Jumps</b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">15 Wallballs </b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">21 KB Swings </b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Rest 2 Mins</b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">As Many Reps as Possible in 5 Minutes of: </b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">6 Burpee Box Jumps</b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">12 Wallballs </b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">18 KB Swings </b></div></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Rest 2 Mins </b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">As Many Reps as Possible in 5 Minutes of: </b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">3 Burpee Box Jumps</b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">9 Wallballs </b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">15 KB Swings </b></div><div style="font-family: "Times New Roman"; font-weight: 400; text-indent: 0px; white-space-collapse: collapse;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></div></b></div></span></div></div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Strength:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Deadlift </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">7-7-7-7-7</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Using 55% of 3 Rep Max </span></b></p><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">2 Min Sumo Squat </span></b></div><div><span style="color: #ff00fe;"><b>2 Min Standing Straddle </b></span></div><div><span style="color: #ff00fe;"><b>1 Min Seal Pose </b></span></div><div><br /></div><div><b>Saturday: </b><b>Class at 8:30am</b></div></span></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><div><b>As Many Reps as Possible in 1, 2, 3, 4, 5 and 6 Minutes of: </b></div></div><div><b><br /></b></div><div><b>15/12 Cals Bike </b></div><div><b>8 Bar Facing Burpees </b></div><div><b>8 Toes To Bar </b></div><div><b>4 Single arm Dumbbell Snatches Right (Goal 40/25)</b></div><div><div><b>4 Single arm Dumbbell Snatches Left </b></div></div><div><div><b>4 Single arm Dumbbell Thrusters Right </b></div></div><div><div><b>4 Single arm Dumbbell Thrusters Left</b></div></div><div><b>8 Front Squats (Goal 135/95)</b></div><div><b>8 Jerks (Goal 135/95)</b></div><div><br /></div><div><b>Rest 1 Minute Between Amraps </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><p style="font-family: Arial; font-size: 11pt; line-height: 1.15; margin: 0px; padding: 0px;"><span style="font-family: "Playfair Display"; font-size: 12pt; vertical-align: baseline;"></span></p><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-27100873779486978252023-12-17T13:17:00.000-08:002023-12-22T10:49:51.826-08:00Week Of 121723<p style="text-align: left;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDd_thsLYb5OKeL0O3xWomzW0NRiPv712LpWKAGgi4HsNLbP88VtaudKwTvv4haZshq3XWwGcmXk0i62URLkYF6gNQA8KY7lLYOmXpxFmdjqBDtG218KD-XfIwsc9TMUVT4rWYnHNTbTx1joACxMbrCjBWhiz0ftlSONg696WpyBMYzZnSyZlVCd92YFg4/s1170/IMG_5704.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="776" data-original-width="1170" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDd_thsLYb5OKeL0O3xWomzW0NRiPv712LpWKAGgi4HsNLbP88VtaudKwTvv4haZshq3XWwGcmXk0i62URLkYF6gNQA8KY7lLYOmXpxFmdjqBDtG218KD-XfIwsc9TMUVT4rWYnHNTbTx1joACxMbrCjBWhiz0ftlSONg696WpyBMYzZnSyZlVCd92YFg4/w431-h286/IMG_5704.jpg" width="431" /></a></div><div class="separator" style="clear: both; text-align: center;"><b>Week Of 121723</b></div><p></p><p style="text-align: left;"><b>Monday:</b></p><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Deadlifts </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Hang Cleans </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Front Squats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Strict Press </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Burpees </b></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Strength: </b></div><div><div><b><br /></b></div><div><b>On The Minute for 8 Mins Complete: </b></div><div><b><br /></b></div><div><b>1 Power Clean + 1 Thruster </b></div><div><b><br /></b></div><div><b>Start with goal workout weight and add 10/5 LBS each minute.....</b></div><div><span id="docs-internal-guid-575f3e6a-7fff-4445-6895-975b2d53ea2d"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Conditioning: </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>As Many Rounds as Possible in 15 Minutes of: </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Power Cleans (95/65 Goal)</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Thrusters </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Pullups </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Pushups </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>15 Airsquats </b></p></span></div></div><div><br /></div><div><b>* No Heavier than 65% Max Power Clean </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>1 Min Wrists each side </b></div><div><b>2 Min Sumo Squat</b></div><div><b>1 Min Lizard each side </b></div><div><br /></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><br /></div><div><b><span style="color: red;">30 Single Jumps </span></b></div><div><b><span style="color: red;">10 Airsquats </span></b></div><div><b><span style="color: red;">10 Pushups </span></b></div><div><b><span style="color: red;">10 Situps </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Conditioning: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Mobility: </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">As Many Rounds as Possible in 12 Minutes of: </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">12 Toes To Bar </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">12 Box Jump Overs </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">24 Double Unders </span></b></p></span></div><div><br /></div><div><b style="color: red;">2 Min Forward Leaning Dragon each side</b></div><div><b style="color: red;">2 Min Sumo Squat </b></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>Bench Press</b></span></div><div><span style="color: red;"><b>7-7-5-5-5</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>*Using 60-60-70-70-70% 3 RM </b></span></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: #ff00fe;">Friday: Class at 5PM </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Warmup with a 3-5 Min Jog</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea" style="color: #ff00fe;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 No Pushup Burpees</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Airsquats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>15 Toe Touches </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Rollover v Sits </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Conditioning: 21 Minute Cap</b></div></span></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>At 0:00 Complete: </b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><b style="color: #ff00fe; font-family: "Playfair Display";"><br /></b></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display";">100/70 Calories Bike </span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><b style="color: #ff00fe; font-family: "Playfair Display";"><br /></b></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><b style="color: #ff00fe; font-family: "Playfair Display";">At 7:00 Complete: </b></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><b style="color: #ff00fe; font-family: "Playfair Display";"><br /></b></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display";">21-15-9 Reps Of </span><span style="color: #ff00fe; font-family: "Playfair Display";">Seated DB Z press 40/25</span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><br /></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;">*100 Ft Farmers carry Between Rounds </span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><br /></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>At: 14:00 Complete:</b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><br /></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;">100 Burpees to a target</span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><br /></p></div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Strength:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Deadlift </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">3-3-3-3-3</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Using 75% of 3 Rep Max </span></b></p><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">2 Min Sumo Squat </span></b></div><div><span style="color: #ff00fe;"><b>2 Min Standing Straddle </b></span></div><div><span style="color: #ff00fe;"><b>1 Min Seal Pose </b></span></div><div><br /></div><div><b>Saturday: </b><b>Class at 8:30am</b></div></span></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><div><b>For Time, adding one movement per round:</b></div><div><b><br /></b></div><div><b>1 Sumo Deadlift High-Pull (75/55 lb)</b></div><div><b>2 Thrusters (75/55 lb)</b></div><div><b>3 Push Presses (75/55 lb)</b></div><div><b>4 Power Cleans (75/55 lb)</b></div><div><b>5 Wallballs </b></div><div><b>6 Kettlebell Swings (53/35 lb)</b></div><div><b>7 Strict Pull-Ups</b></div><div><b>8 Knees-to-Elbows</b></div><div><b>9 Box Jumps (24/20 in)</b></div><div><b>10 Double-Unders</b></div><div><b>11 Burpees</b></div><div><b>12 Calories Bike </b></div><div><b><br /></b></div><div><b>Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Calories, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP</b></div></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><p style="font-family: Arial; font-size: 11pt; line-height: 1.15; margin: 0px; padding: 0px;"><span style="font-family: "Playfair Display"; font-size: 12pt; vertical-align: baseline;"></span></p><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-37342571897304633142023-12-10T18:37:00.000-08:002023-12-13T12:15:58.864-08:00Week of 121123<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANfxCmbW-KR_QyiE5wd-oyI5dbt39ZHXFk_bc3F6BWI0yEnt9CaU2y24Uf23NNG0VQ7lW2wtVKQUIB7OVFsFxJJskTyNzrSgn7rVAn-818PG4ncZ2FcbpBEkvPNwlYdqzvIR-icAWcJwlsIUaginN-VLHFKQ_Jb4lOVNGPObnklfrKp_kvfjhzO5Bc7X9/s514/shh.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="514" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANfxCmbW-KR_QyiE5wd-oyI5dbt39ZHXFk_bc3F6BWI0yEnt9CaU2y24Uf23NNG0VQ7lW2wtVKQUIB7OVFsFxJJskTyNzrSgn7rVAn-818PG4ncZ2FcbpBEkvPNwlYdqzvIR-icAWcJwlsIUaginN-VLHFKQ_Jb4lOVNGPObnklfrKp_kvfjhzO5Bc7X9/s320/shh.jpg" width="320" /></a></div><br /> <p></p><p style="text-align: center;"><b>Week Of 121123</b></p><p><b>Monday:</b></p><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>20 Lunges </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Pushups </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Burpees </b></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Strength: </b></div><div><div><b><br /></b></div><div><b>Front Squats </b></div><div><b>3-3-3-3-3</b></div><div><br /></div><div><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>Use 70% Front Squat Max from the floor</b></span></span></div><div><span id="docs-internal-guid-575f3e6a-7fff-4445-6895-975b2d53ea2d"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Conditioning: </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>7 Rounds for time of: </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Deadlifts</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>9 Hang Cleans</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>8 Front Squats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>7 Burpees Over The bar </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>*Rest 1 Minute Between each round </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Goal weight 135/95 or no heavier than 65% 3 rep max Front Squat </b></p></span></div></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Saddle Pose </b></div><div><b>2 Min Sumo Squat </b></div><div><b>1 Min Wrists each side </b></div><div><br /></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><br /></div><div><b><span style="color: red;">10 Tempo Squats </span></b></div><div><b><span style="color: red;">5 Inchworms </span></b></div><div><b><span style="color: red;">5 Rollover V Sits </span></b></div><div><b><span style="color: red;">15 Situps </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Conditioning: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">On The 5th Minute for 3 Rounds Complete:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">12-9-6-3 Reps of: </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Bike Cals </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Airsquats (2X Reps)</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Pushups (2X Reps)</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Mobility: </span></b></p></span></div><div><br /></div><div><b style="color: red;">2 Min Dragon Each side </b></div><div><b style="color: red;">2 Min Sumo Squat </b></div><div><b style="color: red;">1 Min Seal</b></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>Weighted Pullups </b></span></div><div><span style="color: red;"><b>3-3-3-3-3-3-3</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>*If No More than 3 Unbroken strict pullups accumulate 40 in any way </b></span></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: #ff00fe;">Friday: Class at 5PM </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Warmup with a 3-5 Min Jog</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea" style="color: #ff00fe;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Deadlifts </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Hang Cleans </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Front Squats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Strcit Presss</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>30 Mountain Climbers </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Empty Bar </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Conditioning: 12 Minute Cap </b></div></span></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b>5 Rounds for Time of: </b></span></p><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b><br /></b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>15 Strict Press 95/65</b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>20 Box Jump overs </b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>15 Sumo Deadlift High Pull 95/65</b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b><br /></b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>Every time you break the strict press you must complete 5 Barbell row with the same barbell</b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: Playfair Display;"><b>(If scaling keep to a weight that would allow 15 Unbroken when fresh but not more than 21)</b></span></p><p style="line-height: 1.15; margin: 0px; padding: 0px;"><br /></p></div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Strength:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Deadlift </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">3-3-3-3-3</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Using 65% 3 Rep Max </span></b></p><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">2 Twisted Cross Each side </span></b></div><div><b><span style="color: #ff00fe;">2 Min Childs Pose </span></b></div><div><b><span style="color: #ff00fe;">2 Min Sumo Squat </span></b></div><div><br /></div><div><b>Saturday: </b><b>Class at 8:30am</b></div></span></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><b>Filthy Fifty</b></div><div><b><br /></b></div><div><b>50 Box Jumps </b></div><div><b>50 Jumping Pullups </b></div><div><b>50 KB Swings </b></div><div><b>50 Walking Lunges </b></div><div><b>50 Knees To Elbows </b></div><div><b>50 Push Press 45/35</b></div><div><b>50 Supermans </b></div><div><b>50 Wallballs </b></div><div><b>50 Burpees</b></div><div><b>50 Double Unders </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><p style="font-family: Arial; font-size: 11pt; line-height: 1.15; margin: 0px; padding: 0px;"><span style="font-family: "Playfair Display"; font-size: 12pt; vertical-align: baseline;"></span></p><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-18578897453411218032023-12-03T16:23:00.000-08:002023-12-06T12:15:14.630-08:00Week Of 120423<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsd7Wrccxdag0D6vs-Ieq5ZjfkqQvfXBuclUjRRyfH0mYxq2B29S6YGEzh7p-v-XNDrSUu9gIbFq6l88ttdiIy26Pb-2tnpg8Df5w_xPPTGFHVO8GUhlqgzNBKTq3Htm_B9hoFZI4KIn8m1OHXwiIIHSV6QLA69efDeYMB2CFgZNRIGpL851ExrPQyCb7n/s1170/80A48803-83AB-4870-B13C-2BE5D81CEBFA.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1158" data-original-width="1170" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsd7Wrccxdag0D6vs-Ieq5ZjfkqQvfXBuclUjRRyfH0mYxq2B29S6YGEzh7p-v-XNDrSUu9gIbFq6l88ttdiIy26Pb-2tnpg8Df5w_xPPTGFHVO8GUhlqgzNBKTq3Htm_B9hoFZI4KIn8m1OHXwiIIHSV6QLA69efDeYMB2CFgZNRIGpL851ExrPQyCb7n/s320/80A48803-83AB-4870-B13C-2BE5D81CEBFA.jpeg" width="320" /></a></div><p></p><p style="text-align: center;"><b>Week Of 120423</b></p><p><b>Monday:</b></p><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Jumping Lunges </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Burpees </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Jump Squats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Pushups </b></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Strength: </b></div><div><div><b><br /></b></div><div><span id="docs-internal-guid-575f3e6a-7fff-4445-6895-975b2d53ea2d"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>OT2M for 14 Minutes Complete: </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>1 Squat Clean Thruster + 2 Thrusters </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>Climb AFA</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Conditioning: 15 Min Cap </b></p></span></div></div><div><b><br /></b></div><div><b>4 Rounds for Time of: </b></div><div><b><br /></b></div><div><b>12 Sumo Deadlift High Pulls </b><b>with 55-60% of days heaviest complex weight </b></div><div><b>Run 400M </b></div><div><b>12 Thrusters with 55-60% of days heaviest complex weight </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat </b></div><div><b>1 Min Twisted Cross Each Side </b></div><div><b>2 Min Saddle Pose </b></div><div><b><br /></b></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">5 No Pushup Burpees </span></b></div><div><b><span style="color: red;">5 Rollover V Sits </span></b></div><div><b><span style="color: red;">5 Inchworms </span></b></div><div><b><span style="color: red;">10 Tempo Squats </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Conditioning: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>As Many Rounds as Possible in 5 Minutes of: </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>50 Pushups </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>50 Situps</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>50 Burpees </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>50 Airsquats </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>Rest 2 Minutes Then: </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>As Many Rounds as Possible in 5 Minutes of: </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>25 Pushups </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>25 Situps </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>25 Burpees</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>25 Airsquats</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;">Rest 2 Minutes Then: </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;"></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>As Many Rounds as Possible in 5 Minutes of: </b></span></span></p><div><span style="color: red; font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b><br /></b></span></span></div><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;">10 Pushups </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;">10 Situps </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;">10 Burpees </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;">10 Airsquats</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: red; font-family: "Playfair Display", serif; white-space-collapse: preserve;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: red;">Mobility: </span></b></p></span></div><div><br /></div><div><b style="color: red;">2 Min Dragon Each side </b></div><div><b style="color: red;">2 Min Sumo Squat </b></div><div><b style="color: red;">1 Min Seal</b></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>Deadlift</b></span></div><div><span style="color: red;"><b>5-5-5-5-5</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Using 70% 3 Rep Max </b></span></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: #ff00fe;">Friday: Class at 5PM </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Warmup with a 3-5 Min Jog</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea" style="color: #ff00fe;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Kip Swings </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 2 Pushups Inchworms </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Situps </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>30 Mountain Climbers </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Conditioning: 12 Minute Cap </b></div></span></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b>5 Rounds for Time of: </b></span></p><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b><br /></b></span></p><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><b><span style="color: #ff00fe;"><span style="font-family: "Playfair Display";">20 </span><span style="font-family: "Playfair Display"; vertical-align: baseline;">Box Jumps</span></span></b></p><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b>10 Push Press (135/95 Goal if can be done in 2 sets or less)</b></span></p><p style="font-family: Arial; line-height: 1.15; margin: 0px; padding: 0px;"><span style="color: #ff00fe; font-family: "Playfair Display"; vertical-align: baseline;"><b>5 Strict Pull Ups</b></span></p></div><div><span style="font-family: "Playfair Display"; font-size: 12pt; vertical-align: baseline;"><br /></span></div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Strength:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Bench Press </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">7-7-7-7-7</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Using 65% 3 Rep Max </span></b></p><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">2 Min Sumo Squat </span></b></div><div><b><span style="color: #ff00fe;">1 Min Single Leg Forward Fold Each side</span></b></div><div><b><span style="color: #ff00fe;">2 Min Standing Straddle</span></b></div><div><br /></div><div><b>Saturday: </b><b>Class at 8:30am</b></div></span></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><b>5 Rounds for Time of: </b></div><div><b><br /></b></div><div><b>24/20 Cals Bike </b></div><div><b>24 KB Swings (53/36 Goal)</b></div><div><b>24 Walking Lunges </b></div><div><b>Run 400M (Rain or Shine)</b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><p style="font-family: Arial; font-size: 11pt; line-height: 1.15; margin: 0px; padding: 0px;"><span style="font-family: "Playfair Display"; font-size: 12pt; vertical-align: baseline;"></span></p><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-66855004022005722032023-11-26T13:00:00.000-08:002023-11-26T13:00:58.330-08:00Week Of 112723<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_OXt8X8smljbAvv4KAVkh5o1sl2wZdwqnnwnqi4W0XCkwggYN_iLP9O3Gs3bAfIf6rQxHH3eYLadvsjppk9NNK8Cb-G-EvBvBHhQs0CZRtbDeEor8ZkPvNdVqtrxVWqQfWiN6G1DVzYNRq3uGJ1rA2KTGIDeJglSdnuUluD5IQkDyr9IoEakx6YbOcm0z/s1170/08317215-BD19-4EBB-813F-79D76F84D5E8.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="999" data-original-width="1170" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_OXt8X8smljbAvv4KAVkh5o1sl2wZdwqnnwnqi4W0XCkwggYN_iLP9O3Gs3bAfIf6rQxHH3eYLadvsjppk9NNK8Cb-G-EvBvBHhQs0CZRtbDeEor8ZkPvNdVqtrxVWqQfWiN6G1DVzYNRq3uGJ1rA2KTGIDeJglSdnuUluD5IQkDyr9IoEakx6YbOcm0z/s320/08317215-BD19-4EBB-813F-79D76F84D5E8.jpeg" width="320" /></a></div><b style="text-align: left;">Week Of 112723</b><p></p><p></p><p></p><p style="text-align: center;"><br /></p><div><b>Monday:</b></div><div><b><br /></b></div><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Bear Crawl 50 Feet </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Broad Jump 50 Feet</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>10 Airsquats </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>3 Shuttle Runs 50 Feet </b></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Strength: </b></div><div><div><b><br /></b></div><div><span id="docs-internal-guid-575f3e6a-7fff-4445-6895-975b2d53ea2d"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>Front Squats </b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; white-space-collapse: preserve;"><b>7-7-7-7-7</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; white-space-collapse: preserve;"><b>@ 65% 3 Rep Max </b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>Conditioning: 12 Min Cap </b></p></span></div></div><div><b><br /></b></div><div><b>3 Rounds for Time of: </b></div><div><b><br /></b></div><div><b>20 Double Dumbbell Deadlifts</b></div><div><b>15 Double Dumbbell Front Squats </b></div><div><b>10 Double Dumbbell Hang Clean and Jerks </b></div><div><b>5 Burpee Pullups </b></div><div><b><br /></b></div><div><b>Goal is 50/35 Dumbbells but use a weight you will not need to break front squats more than once with...</b></div><div><span id="docs-internal-guid-f6a2b383-7fff-9832-331f-40f929d22d41"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></span></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat </b></div><div><b>2 Min Standing Forward Fold </b></div><div><b>1 Min Single Leg Forward Fold Each Side </b></div><div><b><br /></b></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">15 Toe Touches </span></b></div><div><b><span style="color: red;">10 Airsquats </span></b></div><div><b><span style="color: red;">5 No Pushup Burpees </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">Conditioning: 18 Min Time Cap </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">3 Rounds for Time of: </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">15 Calories Bike </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">15 Burpees </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">15 Calories Bike </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">30 Step Back Lunges </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">15 Calories Bike</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">45 Situps </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><br /></div><div><b style="color: red;">2 Min Lizard each side </b></div><div><b style="color: red;">1 Min Sumo Squat </b></div><div><b style="color: red;">2 Min Seated Straddle </b></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span style="color: red;"><b>Deadlifts</b></span></div><div><span style="color: red;"><b>7-7-7-7-7</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Using 65% 3 Rep Max </b></span></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p></span></div><div><b><span style="color: #ff00fe;">Friday: Class at 5PM </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Warmup with a 3-5 Min Jog</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea" style="color: #ff00fe;"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Broad Jumps </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Burpees</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>5 Rollover Vsits </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b>30 Singles </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><div><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">Conditioning: </b></div></span></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">5 Rounds for Time of: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;">50 Double Unders (or 1 Min of Practice) </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;">15 Pullups </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;">15 Bench Press (No heavier than 70% 3 rep max)</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;">*Goal Weight is 115/75 </b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="color: #ff00fe; font-family: "Playfair Display", serif; font-size: 11pt; white-space-collapse: preserve;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Strength:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;"><br /></span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">Barbell Row</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="color: #ff00fe;">10-10-10-10</span></b></p><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><b>* Climb to a heavy controlled final set </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">1 Min Twisted Cross Each side</span></b></div><div><b><span style="color: #ff00fe;">2 Min Sumo Squat </span></b></div><div><b><span style="color: #ff00fe;">2 Min Seated Forward Fold </span></b></div><div><b><span style="color: #ff00fe;">1 Min Childs Pose </span></b></div><div><br /></div><div><b>Saturday: </b><b>Class at 8:30am</b></div></span></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><b>As Many Rounds as Possible in 20 Minutes Of: </b></div><div><b><br /></b></div><div><b>15/12 Calorie Bike </b></div><div><b>10 Push Press (135/95 Goal) </b></div><div><b>10 Toes To Bar </b></div><div><b>15 Lateral Burpees </b></div><div><b><br /></b></div><div><b>*Use a weight you can go unbroken with when fresh but not a 10 rep max, think 12-15 reps...</b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-4621605551713233262023-11-19T16:57:00.000-08:002023-11-19T16:57:20.117-08:00Week Of 112023<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5aBhOZTKxHuSLgmIpvkROgnFW9qZEIZFam3jgnJFEFB7e1lK53WEhibrPuxrNS0HuiKIsYLeoRkjYjXkS6dBjpMZAbEpOjIO30Ro6JaJY8uv-i1Ua8rqlb9omMgj7xTPjDjTFl0a5j7W7ndH_K1hGC4LbN4b8tnNKSCYOCBVBMuMysPYTtZ3ZMHVMrZhB/s1170/cake.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="999" data-original-width="1170" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5aBhOZTKxHuSLgmIpvkROgnFW9qZEIZFam3jgnJFEFB7e1lK53WEhibrPuxrNS0HuiKIsYLeoRkjYjXkS6dBjpMZAbEpOjIO30Ro6JaJY8uv-i1Ua8rqlb9omMgj7xTPjDjTFl0a5j7W7ndH_K1hGC4LbN4b8tnNKSCYOCBVBMuMysPYTtZ3ZMHVMrZhB/w373-h318/cake.png" width="373" /></a></div><b>Week Of 112023</b><p></p><p style="text-align: center;"><b>Note: 1 Class Friday at 8:30AM</b></p><div><b>Monday:</b></div><div><b><br /></b></div><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><span id="docs-internal-guid-4f3af421-7fff-cef0-baa6-159654a05aea"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>3 Rounds:</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">10 Air Squat</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">20 Situps</b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;">5 Inchworm</b></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Strength: </b></div><div><div><b><br /></b></div><div><span id="docs-internal-guid-575f3e6a-7fff-4445-6895-975b2d53ea2d"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>OT1:30 X 7 </b></span></p><b><br /></b><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b>1 Deadlift + 1 Hang Squat Clean + 3 Front Squats</b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Playfair Display, serif;"><span style="white-space-collapse: preserve;"><b>Climb AFA</b></span></span></p><div><br /></div></span></div></div><div><b>Conditioning: 12 Min Cap </b></div><div><span style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><b><br /></b></span></div><div><span style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><b>21-18-15-12-9-6-3 Reps For Time of: </b></span></div><div><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-indent: 36pt; vertical-align: baseline; white-space-collapse: preserve;"><b><br /></b></span></div><div><b><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-indent: 36pt; vertical-align: baseline; white-space-collapse: preserve;">Front Squat</span><span style="font-family: "Playfair Display", serif; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-indent: 36pt; vertical-align: baseline; white-space-collapse: preserve;"><i> </i>@ 55% Complex or 135/95</span></b></div><div><span style="font-family: "Playfair Display", serif; text-indent: 36pt; white-space-collapse: preserve;"><b>Lateral Burpee</b></span></div><div style="text-align: left;"><span id="docs-internal-guid-f6a2b383-7fff-9832-331f-40f929d22d41"><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b>Mobility: </b></div><div><br /></div><div><b>2 Min Sumo Squat </b></div><div><b>1 Min Pigeon Each side </b></div><div><b>2 Min Seated Forward Fold </b></div><div><b><br /></b></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span id="docs-internal-guid-ae46a2a3-7fff-e3cd-caf5-058c75080c42"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">3 Rounds:</span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">10 Broad Jump</span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">10 Pushups</span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">10 Lunges</span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">10 Toe Touches </span></b></span></p><div><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span></div><div><b><span style="color: red;">Mobility: </span></b></div><div><br /></div><div><b style="color: red;">3 Min Sumo Squat</b></div><div><b style="color: red;">2 Min Childs Pose</b></div><div><b style="color: red;"><br /></b></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><div><b><span style="color: red;">Bench Press</span></b></div><div><b><span style="color: red;">5-5-3-3-3</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">*2 Sets @75% of Last 3 rep Max Bench Press then use last 3 sets to establish a new or match last max set of 3</span></b></div></div><div><b><br /></b></div><div><b><span style="color: red;">Conditioning: </span></b><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">25 min cap</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><span id="docs-internal-guid-534c3468-7fff-5ac0-78e1-a7e23726b6f8"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">"Angie" </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">For Time:</span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b style="font-family: "Playfair Display", serif; font-size: 12pt; white-space-collapse: preserve;"><span style="color: red;">100 Pullups </span></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">100 Pushups </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">100 Situps </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 12pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><b><span style="color: red;">100 Airsquats</span></b></span></p><div><br /></div></span></div><div><b><span style="color: #ff00fe;">Friday: 1 Class at 8:30AM </span></b></div><div><b><span style="color: #ff00fe;"> </span></b></div><div><b><span style="color: #ff00fe;">Dynamic Group Warm Up</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><span id="docs-internal-guid-07ce5035-7fff-df70-f168-932ad1ee8ee9"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>“Whitten” </b></span></span></p><span style="color: #ff00fe;"><b><br /></b></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>5 Rounds For Time</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b><br /></b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>22 Kettlebell Swings 72/53</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>22 Box Jumps (24/20 in)</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>400M Run</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>22 Burpees</b></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "Playfair Display", serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><span style="color: #ff00fe;"><b>22 Wallballs </b></span></span></p><div><br /></div></span></div></div><div><b>Saturday: </b><b>Class at 8:30am</b></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: </b></div><div><b><br /></b></div><div><b>OT5M x 2 Rds </b></div><div><b><br /></b></div><div><b>Bike 20/18 Cals</b></div><div><b>12 Toes To Bar </b></div><div><b>24 Front Rack Lunges 95/65 Goal </b></div><div><b><br /></b></div><div><b>Directly Into </b></div><div><b><br /></b></div><div><b>OT5M x 2 Rds </b></div><div><b><br /></b></div><div><b>Bike 20/18 Cals </b></div><div><b>12 Bar Facing Burpees </b></div><div><b>8 Clean and Jerks 135/95 Goal </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><div><b>Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-89161268186693950272023-11-12T16:17:00.000-08:002023-11-12T16:17:54.417-08:00Week Of 111323<p style="text-align: left;"><b style="text-align: center;"><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span></b></p><div class="separator" style="clear: both; text-align: center;"><b style="text-align: center;"><span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCj0drOw31bHEJX4xHtt6td2PbBYZIcxyh4mrKW3bdj2vBxWEi89v1fmpZm5YRuhULRR0jQSHXSsWwAJTP9ghcHce8S_d5EwkMHnwDYP-XvhNivei1Vw2WebjT4zBeVfCyaPwCPz6mRIv2XRlZfdfwBCIjW6FKqLDFmw-JiR5qbGFePK8pJJCQH-jGYTj/s1170/IMG_5188.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="713" data-original-width="1170" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeCj0drOw31bHEJX4xHtt6td2PbBYZIcxyh4mrKW3bdj2vBxWEi89v1fmpZm5YRuhULRR0jQSHXSsWwAJTP9ghcHce8S_d5EwkMHnwDYP-XvhNivei1Vw2WebjT4zBeVfCyaPwCPz6mRIv2XRlZfdfwBCIjW6FKqLDFmw-JiR5qbGFePK8pJJCQH-jGYTj/w463-h282/IMG_5188.jpg" width="463" /></a></span></b></div><b style="text-align: center;"><span><br /></span></b><p></p><p style="text-align: left;"><b style="text-align: center;"><span><br /></span></b></p><p style="text-align: left;"><b style="text-align: center;"><span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span> </span><span> </span>Week Of 111323</b></p><div><b>Monday:</b></div><div><b><br /></b></div><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><b>Then 3 Rounds of:</b></div><div><b><br /></b></div><div><b>12 Lunges </b></div><div><b>10 Airsquats </b></div><div><b>10 Burpees</b></div><div><b><br /></b></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Front Squat </b></div><div><b>5-5-3-3-3</b></div><div><b><br /></b></div><div><b>*2 Sets @75% of Last 3 rep Max Front Squat then use last 3 sets to establish a new or match last max set of 3</b></div></div><div><b><br /></b></div><div><b>Conditioning: 12 Min Cap </b></div><div><b><br /></b></div><div><b>25-20-15-10-5 Reps For Time of : </b></div><div><b><br /></b></div><div><b>KB Goblet Squat </b></div><div><b>KB Swings</b></div><div><b><br /></b></div><div><b>*50 Double Unders (lateral hops) after each Round</b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>2 Min Butterfly Stretch</b></div><div><b>1 Min Puppy Dog </b></div><div><b>2 Min Sumo Squat </b></div><div><b><br /></b></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><b><span style="color: red;"> </span></b></div><div><span style="color: red;"><b>10 Shoulder Taps</b></span></div><div><span style="color: red;"><b>10 Situps </b></span></div><div><span style="color: red;"><b>5 Kip Swings </b></span></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><div><b><span style="color: red;">Seated Forward Fold – 2 Minutes</span></b></div><div><span style="color: red;"><b>Twisted Cross – 1 min each side</b></span></div></div><div><b style="color: red;">Supine Twist – 2 mins each side</b></div><div><b style="color: red;"><br /></b></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><div><b><span style="color: red;">Strict Press</span></b></div><div><b><span style="color: red;">5-5-3-3-3</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">*2 Sets @75% of Last 3 rep Max Strict Press then use last 3 sets to establish a new or match last max set of 3</span></b></div></div><div><b><br /></b></div><div><b><span style="color: red;">Conditioning: 16 Min Time cap </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Bike 20/15 Calories</span></b></div><div><b><span style="color: red;">30 Airsquats </span></b></div><div><b><span style="color: red;">Bike 20/15 Calories </span></b></div><div><div><b><span style="color: red;">30 Airsquats </span></b></div><div><b><span style="color: red;">20 Pushups </span></b></div></div><div><b><span style="color: red;">Bike 20/15 Calories </span></b></div><div><div><b><span style="color: red;">30 Airsquats </span></b></div><div><b><span style="color: red;">20 Pushups </span></b></div></div><div><b><span style="color: red;">15 Strict Pullups </span></b></div><div><b><span style="color: red;">Bike 20/15 Calories </span></b></div><div><b><span style="color: red;">30 Airsquats </span></b></div><div><b><span style="color: red;">20 Pushups </span></b></div><div><b><span style="color: red;">15 Strict Pullups </span></b></div><div><span style="color: red;"><b>10 Burpee Broad Jumps </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">Friday: </span></b></div><div><b><span style="color: #ff00fe;"> </span></b></div><div><b><span style="color: #ff00fe;">Class at 5:00PM</span></b></div><div><b><span style="color: #ff00fe;"> </span></b></div><div><b><span style="color: #ff00fe;">Warmup with: 800M Run Then 3 Rounds of: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><span style="color: #ff00fe;"><b>15 Toe Touches </b></span></div><div><span style="color: #ff00fe;"><b>10 Airsquats </b></span></div><div><span style="color: #ff00fe;"><b>10 Pushups </b></span></div><div><span style="color: #ff00fe;"><b>5 Rollover V sits </b></span></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Strength:</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Deadlift</span></b></div><div><b><span style="color: #ff00fe;">5-5-3-3-3</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">*2 Sets @75% of Last 3 rep Max Deadlift then use last 3 sets to establish a new or match last max set of 3</span></b></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Conditioning: No Time Cap - Get it done </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">5 Rounds for Time of: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">12 Deadlifts </span></b></div><div><b><span style="color: #ff00fe;">9 Push Press</span></b></div><div><b><span style="color: #ff00fe;">Run 400M </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">*Goal weight is 115/75 unless unable to complete push presses in less than 2 sets </span></b></div></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><div><b><span style="color: #ff00fe;">Pigeon Pose – 2 mins each side</span></b></div><div><b><span style="color: #ff00fe;">Single leg forward fold – 1 min each side</span></b></div><div><b><span style="color: #ff00fe;">Sumo Squat – 2 Minutes</span></b></div></div><div><b><br /></b></div><div><b>Saturday:</b></div><div><b><br /></b></div><div><b>Class at 8:30am</b></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout: 30 Min Cap </b></div><div><b><br /></b></div><div><div><b>5 Rounds for Time of: </b></div><div><b><br /></b></div><div><b>30 Box Jumps </b></div></div><div><b>30 Wallballs </b></div><div><b>10 Clean and Jerks </b></div><div><b><br /></b></div><div><b>Goal Weights: </b></div><div><b><br /></b></div><div><b>Rd 1 - 75/55</b></div><div><b>Rd 2 - 95/65</b></div><div><b>Rd 3 - 115/75</b></div><div><b>Rd 4 - 135/95</b></div><div><b>Rd 5 - 155/105</b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><div><b>Seated straddle – 2 Minutes</b></div><div><br /></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-73159815344800554232023-11-04T11:29:00.000-07:002023-11-04T11:29:23.131-07:00Week Of 110623<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4rp0DiuLi8VcpARsAU44Z9J8qS1sqDRm2m8ikynuuZttSm1OubLbXqecrPiO0rWL3jsDOTjcVwDlvYmY9TuEZl75xeQ3EgWRPqrn9_eVKMxbvst2S9JpLDVncjJm7t0T6sev8a7wVtmdB81ra0rRgfjz06DXmF0gBB6vEsb_-T7OtR1JnuCFZICcHuNeW/s1170/3852BDFB-8CB1-41B8-82D2-D181DFB4D1B0.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="966" data-original-width="1170" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4rp0DiuLi8VcpARsAU44Z9J8qS1sqDRm2m8ikynuuZttSm1OubLbXqecrPiO0rWL3jsDOTjcVwDlvYmY9TuEZl75xeQ3EgWRPqrn9_eVKMxbvst2S9JpLDVncjJm7t0T6sev8a7wVtmdB81ra0rRgfjz06DXmF0gBB6vEsb_-T7OtR1JnuCFZICcHuNeW/s320/3852BDFB-8CB1-41B8-82D2-D181DFB4D1B0.jpeg" width="320" /></a></div><b><br /></b></div><div style="text-align: center;"><b>Week Of 110623</b></div><div><b>Monday:</b></div><div><b><br /></b></div><div><b>Class at 5:00 PM</b></div><div><b><br /></b></div><div><b>Warmup with a 3-5 Min Jog</b></div><div><b><br /></b></div><div><b>Then 3 Rounds of:</b></div><div><b><br /></b></div><div><b>5 Broad Jumps </b></div><div><b>10 Airsquats </b></div><div><b>5 Kip Swings</b></div><div><b>10 Situps </b></div><div><b><br /></b></div><div><b>Conditioning: 20 Min Cap </b></div><div><b><br /></b></div><div><b>5 Rounds For Time of : </b></div><div><b><br /></b></div><div><b>12 Wallballs </b></div><div><b>15 Box Jump overs </b></div><div><b>12 Thrusters (95/65 Goal)</b></div><div><b>15 KB Swings </b></div><div><b><br /></b></div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>OT 1:30 X 7 Complete: </b></div><div><b><br /></b></div><div><b>1 Clean Pull + 1 Squat Clean Thruster + 2 Thrusters </b></div><div><b><br /></b></div><div><b>Climb AFA </b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>1 Min Twisted Cross Each side</b></div><div><b>1 Min Supine Twist Each side</b></div><div><b>2 Min Sumo Squat </b></div><div><b><br /></b></div><div><b><span style="color: red;">Wednesday:</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Class at 5:00 PM</span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">Warmup with 5 Mins of Bike Then 3 Rounds of: </span></b></div><div><b><span style="color: red;"> </span></b></div><div><b><span style="color: red;">15 Toe Touches </span></b></div><div><b><span style="color: red;">30 Mountain Climbers </span></b></div><div><b><span style="color: red;">10 Airsquats </span></b></div><div><b><span style="color: red;">10 Pushups </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">1 Min Single Leg Forward Fold Each side</span></b></div><div><b><span style="color: red;">2 Min Sumo Squat </span></b></div><div><b><span style="color: red;">1 Min Pigeon Each side </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Strength:</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Deadlift </span></b></div><div><b><span style="color: red;">7-7-7-7</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Using 65% 1 RM</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">Conditioning: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">As Many Rounds as Possible in 15 Minutes of: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">5 Pullups </span></b></div><div><b><span style="color: red;">10 Burpee Broad Jumps </span></b></div><div><b><span style="color: red;">15 Airsquats </span></b></div><div><b><br /></b></div><div><b><span style="color: #ff00fe;">Friday: </span></b></div><div><b><span style="color: #ff00fe;"> </span></b></div><div><b><span style="color: #ff00fe;">Class at 5:00PM</span></b></div><div><b><span style="color: #ff00fe;"> </span></b></div><div><b><span style="color: #ff00fe;">Warmup with: 800M Run Then 3 Rounds of: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">50 Foot Bear Crawl </span></b></div><div><b><span style="color: #ff00fe;">10 Air Squats </span></b></div><div><b><span style="color: #ff00fe;">50 Ft Crab Walk </span></b></div><div><b><span style="color: #ff00fe;">5 2-Pushup Inchworms </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Conditioning: No Time Cap</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">3 Rounds For time of: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">5 - 50 Foot Farmers Carry (Goal Weight 40/25)</span></b></div><div><b><span style="color: #ff00fe;">10 - 50 Foot Shuttle runs (Down and back = 1)</span></b></div><div><b><span style="color: #ff00fe;">20 – Dumbbell Push Press (Goal weight 40/25)</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Strength:</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Bench Press</span></b></div><div><b><span style="color: #ff00fe;">7-7-7-7-7</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Using 65% 1 RM</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Mobility: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">2 Min Seated Forward Fold</span></b></div><div><b><span style="color: #ff00fe;">2 Min Saddle </span></b></div><div><b><span style="color: #ff00fe;">1 Min Childs Pose </span></b></div><div><b><br /></b></div><div><b>Saturday:</b></div><div><b><br /></b></div><div><b>Class at 8:30am</b></div><div><b> </b></div><div><b>Warmup With: 3-5 Min Run Then:</b></div><div><b> </b></div><div><b>Dynamic Group Warm Up </b></div><div><b><br /></b></div><div><b>Workout:</b></div><div><b><br /></b></div><div><div><b>As Many Rounds as Possible In 20 minutes of: </b></div><div><b><br /></b></div><div><b>1 Power Clean</b></div><div><b>3 Front Squats </b></div><div><b>3 Push Presses </b></div><div><b>1 Clean-and-Jerk </b></div><div><b><br /></b></div><div><b>1 Minute Rest</b></div><div><b><br /></b></div><div style="text-align: left;"><b>Perform the whole barbell complex without dropping the bar on the ground to complete one successful round. (Goal = 90% Bodyweight Men, 80% Bodyweight Women)</b></div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>At Minute 20 Begin: </b></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>100/70 Calories Bike For time...</b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>**Score is both rounds on the complex and time on the bike...</b></div><div><b><br /></b></div><div><b>Mobility: </b></div><div><b><br /></b></div><div><b>Pigeon Pose – 2 mins each side</b></div><div><b>Single leg forward fold – 1 min each side</b></div><div><b>Puppy Dog Pose – 2 Minutes</b></div><div><b>Seated Forward Fold – 2 Minutes</b></div><div><b>Wrist stretches – 1 Min Each Side</b></div><div><b>Twisted Cross – 1 Min Each Side</b></div><div><b>Butterfly Groin Stretch – 2 Minutes</b></div><div><b>Thread the needle – 2 Min each side</b></div><div><b>Seated straddle – 2 Minutes</b></div><div><br /></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-81735121716335813402023-10-27T10:20:00.005-07:002023-10-27T10:22:14.865-07:00 Week Of 103023<p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLPY_OQJI-7pbuyaYG49t7Myyel7AGFDnOlqteWTpNf9a5yvFkoaOIHIPKOQ2SBbgp1zfy94mUnCKXUgybdITmja4PIdszvmzfotQswOSx2wdZtxUlfr2F46HGS39PRZFLmpzaDi73tA1kUzP0utSCndP91hphF287kxIxtIuO4TueUL-tx1wzWsr_2Vzk/s1170/IMG_4873.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="708" data-original-width="1170" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLPY_OQJI-7pbuyaYG49t7Myyel7AGFDnOlqteWTpNf9a5yvFkoaOIHIPKOQ2SBbgp1zfy94mUnCKXUgybdITmja4PIdszvmzfotQswOSx2wdZtxUlfr2F46HGS39PRZFLmpzaDi73tA1kUzP0utSCndP91hphF287kxIxtIuO4TueUL-tx1wzWsr_2Vzk/w423-h256/IMG_4873.jpg" width="423" /></a></p><p style="text-align: center;"><b>Or any chronic pain/ailment you might be dealing with....</b></p><p style="text-align: center;">Sleeping 7+ Hours a night, drinking 1/2 your bodyweight in ounces of water everyday, avoiding sitting for hours on end, eating quality (plants and animals) foods and seeking activities that relieve stress over ones that cause it will do much more for you than any, "Next best thing" that Instagram is selling you....</p><p style="text-align: center;"><b>Week Of 103023</b></p><p></p><p><b style="color: #b45f06;"><span>M</span><span>onday:</span></b></p><div><b style="color: #b45f06;">Class at 5:00 PM</b></div><div><span style="color: #b45f06;"><b><span><br /></span><span>Warmup with a 3-5 Min Jog</span></b></span></div><div><span style="color: #b45f06;"><b><br /><div><span>Then 3 Rounds of:</span></div></b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>5 Inchworms</b></span></div><div><b><span style="color: #b45f06;">10 Airsquats </span></b></div><div><b><span style="color: #b45f06;">15 Toe Touches </span></b></div><div><br /></div><div><span style="color: #b45f06;"><b>Conditioning: 15 Min Cap </b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: center;"><div><div style="text-align: left;"><span style="color: #b45f06;"><b>For Time: </b></span></div></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>Bike 50/40 Calories </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>40 Box Jump Overs </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>30 Squat Cleans </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>20 Hang Power Cleans </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>10 Jerks </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>*Use same barbell across, Goal weight = 115/75</b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><b style="color: #b45f06;">Strength: </b></div></div><div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>Strict Press</b></span></div><div><span style="color: #b45f06;"><b>5-5-5-5-5</b></span></div><div><br /></div><div><span style="color: #b45f06;"><b>Climb to a New max </b></span></div><div><b><span style="color: #b45f06;"><br /></span></b></div><div><b style="color: #b45f06;">Mobility: </b></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>2 Min Puppy Dog</b></span></div><div><span style="color: #b45f06;"><b>1 Min Seal</b></span></div><div><span style="color: #b45f06;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: #c00000;"><br /></span></div><div><a name="_Hlk105942104"><b style="mso-bidi-font-weight: normal;"><span style="color: #ff00fe;">Wednesday:</span></b></a></div><span style="color: #ff00fe;"><b><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div><span style="mso-bidi-font-weight: normal;"><span>Class at 5:00 PM</span></span></div></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span> <br /></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span>Warmup with 5 Mins of Bike Then 3 Rounds of: <br /></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div>10 Kip Swings </div><div>5 Burpees</div><div>15 Airsquats </div><div>5 Inchworms</div><div><br /></div></span></span></span></b></span></div><div><div><span style="color: #ff00fe;"><b>Mobility: </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b style="color: #ff00fe;">2 Min Seated Forward Fold</b></div></div><div><span style="color: #ff00fe;"><b>2 Min Down Dog </b></span></div><div><span style="color: #ff00fe;"><b>2 Min Childs Pose</b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Strength:</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>Double Dumbbell Row </b></span></div><div><span style="font-family: Cambria, serif;"><b>15-15-15-15 </b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>*Go Heavy</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div></span></div><div><span style="color: #ff00fe;"><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: </span></b></em></span></span></div><div><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ff00fe; font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>As Many Rounds as Possible in 15 Minutes of: </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>5 Deadlifts @ 70% Max (No Heavier than 275/185)</b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>10 Pullups (kipping for those with 3+ strict)</b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>20 Lunges </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>30 Situps </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><b>Friday: </b></div><div><b style="mso-bidi-font-weight: normal;"> <br /><div><b style="mso-bidi-font-weight: normal;">Class at 5:00PM</b></div></b><b style="mso-bidi-font-weight: normal;"> <br /></b><b style="mso-bidi-font-weight: normal;">Warmup with: 800M Run Then 3 Rounds of: </b></div><div><b style="mso-bidi-font-weight: normal;"><br /></b></div><div><b>10 Tempo Squats </b></div><div><b>5 Broad Jumps </b></div><div><b>10 Situps </b></div><div><b>5 Inchworms</b></div><div><br /></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: </span></b></em></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></div><div><span style="font-family: Cambria, serif;"><b>In a 16 Minute Window Complete: </b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>Run 800M Then: </b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>As Many Reps as Possible in Remaining time of: </b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>KB Swings </b></span></div><div><span style="font-family: Cambria, serif;"><b>Burpees </b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>Increase reps as 3-6-9-12-15-18-21, etc Until time expires...</b></span></div><div style="text-align: center;"><div style="text-align: left;"><br /></div><div style="text-align: left;"><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;">Strength:</b></a></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;"><br /></b></a></div><div><b>Front Squat </b></div><div><b>3-3-3-3-3</b></div><div><b><br /></b></div><div><b>Climb to a New Max </b></div></div><div style="text-align: left;"><br /></div></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>Mobility: </b></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><br /><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>2 Min Sumo Squat </b></span></em></div></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>1 Min Seal Pose </b></span></em></div><div><span style="font-family: Cambria, serif;"><b>1 </b></span><b style="font-family: Cambria, serif;">Min Twisted Cross Each Side </b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Saturday:</span></b></div><div><span style="color: #38761d;"><br /></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Class at 8:30am</span></b></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b><b style="mso-bidi-font-weight: normal;"><span>Warmup With: 3-5 Min Run Then:<br /><div> </div></span></b><span style="mso-bidi-font-weight: normal;"><b>Dynamic Group Warm Up</b></span><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Workout:</span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><span style="color: #38761d;"><b>10 Rounds For Time of: </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>Bike 1000M </b></span></div><div><b style="color: #38761d;">1 Box Jump (40/30 Goal)</b></div><div><span style="color: #38761d;"><b>3 Clean and Jerks (155/105 Goal)</b></span></div><div><span style="color: #38761d;"><b>5 Burpee Pullups </b></span></div><div><br /></div><div><b><span style="color: #38761d;">*Scale accordingly</span></b></div><div><br /></div><div><b><span style="color: #38761d;">Mobility: </span></b></div><div><span style="color: #38761d;"><br /></span></div><div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Pigeon Pose – 2 mins each side</b></div><span style="color: #38761d;"><div><b style="mso-bidi-font-weight: normal;"><span>Single leg forward fold – 1 min each side</span></b></div><b style="mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Puppy Dog Pose – 2 Minutes</span></b></b></span></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;">Seated Forward Fold – 2 Minutes</b></span></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;">Wrist stretches – 1 Min Each </b></span><b style="color: #38761d; mso-bidi-font-weight: normal;">Side</b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Twisted Cross – 1 Min Each </b><b style="color: #38761d; mso-bidi-font-weight: normal;">Side</b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Butterfly Groin Stretch – 2 Minutes</b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Thread the needle – 2 Min each side</b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Seated straddle – 2 Minutes</b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-46078624963746679942023-10-21T13:44:00.005-07:002023-10-25T06:18:33.241-07:00Week Of 102123<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgw6PMotQwMbqzRZ9FaX7FseRG-MOV5JcXFMsIkXargf7VWls3oRlGB0bwoRXO97RQh4zt9G_bHiHtI19zQ32Bm7xl0Y39yjpTQ5cAOtLq-hJ1hjcOhGj1e2nbgB40OUz_TNNrADBNfKJ_rwSbC3z_iPNjV5kLDpjwtzbG7h85eC0H07qHiTpDZraXXNdm/s4032/DF119E38-54C7-4EFE-9553-7835AE529E87.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgw6PMotQwMbqzRZ9FaX7FseRG-MOV5JcXFMsIkXargf7VWls3oRlGB0bwoRXO97RQh4zt9G_bHiHtI19zQ32Bm7xl0Y39yjpTQ5cAOtLq-hJ1hjcOhGj1e2nbgB40OUz_TNNrADBNfKJ_rwSbC3z_iPNjV5kLDpjwtzbG7h85eC0H07qHiTpDZraXXNdm/s320/DF119E38-54C7-4EFE-9553-7835AE529E87.jpeg" width="240" /></a></div><b>Week Of 102123</b><p></p><p><b style="color: #b45f06;"><span>M</span><span>onday:</span></b></p><div><b style="color: #b45f06;">Class at 5:00 PM</b></div><div><span style="color: #b45f06;"><b><span><br /></span><span>Warmup with a 3-5 Min Jog</span></b></span></div><div><span style="color: #b45f06;"><b><br /><div><span>Then 3 Rounds of:</span></div></b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>5 Broad Jumps </b></span></div><div><span style="color: #b45f06;"><b>5 Burpees</b></span></div><div><span style="color: #b45f06;"><b>10 Airsquats</b></span></div><div><span style="color: #b45f06;"><b>10 Situps </b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>Conditioning: 12 Min Cap </b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: center;"><div><div style="text-align: left;"><span style="color: #b45f06;"><b>For Time: </b></span></div></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>3 Rounds For Time of: </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>50 KB SDHP (53/35 goal)</b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>10 Front Squats (60% Front Squat Max or 185/135)</b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>100 Double Unders </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>Strength: </b></span></div></div><div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><b><span style="color: #b45f06;">Barbell Row </span></b></div><div><b><span style="color: #b45f06;">8-8-8-8-8</span></b></div><div><b><span style="color: #b45f06;"><br /></span></b></div><div><b style="color: #b45f06;">Mobility: </b></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>1 Min Leaning Lizard Each Side </b></span></div><div><span style="color: #b45f06;"><b>1 Min Supine Twist Each Side</b></span></div><div><span style="color: #b45f06;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: #c00000;"><br /></span></div><div><a name="_Hlk105942104"><b style="mso-bidi-font-weight: normal;"><span style="color: #ff00fe;">Wednesday:</span></b></a></div><span style="color: #ff00fe;"><b><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div><span style="mso-bidi-font-weight: normal;"><span>Class at 5:00 PM</span></span></div></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span> <br /></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span>Warmup with 5 Mins of Bike Then 3 Rounds of: <br /></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div>5 Rollover V Sits </div><div>10 Inchworms </div><div>50 Ft Bear Crawl</div><div><br /></div></span></span></span></b></span></div><div><div><span style="color: #ff00fe;"><b>Mobility: </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><b>1 Min Twisted Cross Each Side</b></span></div></div><div><span style="color: #ff00fe;"><b>2 Min Saddle </b></span></div><div><span style="color: #ff00fe;"><b>2 Min Down Dog </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Strength:</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>On The </b><b>Minute for 12 </b><b>Minutes</b><b> complete: </b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Min 1: 7-9 Thrusters with (.75 BW for men, .5 BW for Women) From The floor</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Min 2: 100 Ft Farmers Carry 75/45 each hand goal</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div></span></div><div><span style="color: #ff00fe;"><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: </span></b></em></span></span></div><div><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ff00fe; font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>5 Rounds Each for Time of: </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>6 Strict Pullups </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>20 Airsquats </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>12 Pushups </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>12/9 Calories Bike </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Rest 1 Minute</b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Rounds should be looked at as a full sprint through the 4 movements and then goal should be to hold your best pace through the entire workout. </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><b>Friday: </b></div><div><b style="mso-bidi-font-weight: normal;"> <br /><div><b style="mso-bidi-font-weight: normal;">Class at 5:00PM</b></div></b><b style="mso-bidi-font-weight: normal;"> <br /></b><b style="mso-bidi-font-weight: normal;">Warmup with: 800M Run Then 3 Rounds of: </b></div><div><b style="mso-bidi-font-weight: normal;"><br /></b></div><div><b>5 Strict pullups </b></div><div><b>10 Pushups </b></div><div><b>15 Airsquats </b></div><div><br /></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;">Strength:</b></a></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;"><br /></b></a></div><div><b>Bench Press </b></div><div><b>7-7-7-7-7</b></div><div><b><br /></b></div><div><b>@ 55% Max Across</b></div><div><b><br /></b></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: </span></b></em></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></div><div><span style="font-family: Cambria, serif;"><b>8 Rounds of 1:00 on 1:00 Off of:</b></span></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="font-family: Cambria, serif;"><b>7 Devils Press 35/25</b></span></div><div><span style="font-family: Cambria, serif;"><b>Max Cal Bike </b></span></div><div style="text-align: center;"><div style="text-align: left;"><br /></div></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>Mobility: </b></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><br /><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>2 Min Sumo Squat </b></span></em></div></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>1 Min Seal Pose </b></span></em></div><div><span style="font-family: Cambria, serif;"><b>1 </b></span><b style="font-family: Cambria, serif;">Min Bound Angle </b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Saturday:</span></b></div><div><span style="color: #38761d;"><br /></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Class at 8:30am</span></b></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b><b style="mso-bidi-font-weight: normal;"><span>Warmup With: 3-5 Min Run Then:<br /><div> </div></span></b><span style="mso-bidi-font-weight: normal;"><b>Dynamic Group Warm Up</b></span><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Workout:</span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">300/250 Cals Bike </span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Every 4th Minute starting at 4:00 Complete: </span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">10 Wallballs </span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">15 Toes To Bar </span></b></div><div><span style="color: #38761d;"><b>20 Pushups </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">30 Min Cap </span></b></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;"><br /></span></b></div><div><b><span style="color: #38761d;">Mobility: </span></b></div><div><span style="color: #38761d;"><br /></span></div><div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Pigeon Pose – 2 mins each side</b></div><span style="color: #38761d;"><div><b style="mso-bidi-font-weight: normal;"><span>Single leg forward fold – 1 min each side</span></b></div><b style="mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Puppy Dog Pose – 2 Minutes</span></b></b></span></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Seated Forward Fold – 2 Minutes</span></b></b></span></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Wrist stretches – 1 Min Each </span></b></b></span><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Side</span></b></b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Twisted Cross – 1 Min Each </span></b></b><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Side</span></b></b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Butterfly Groin Stretch – 2 Minutes</span></b></b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Thread the needle – 2 Min each side</span></b></b></div><div><b style="color: #38761d; mso-bidi-font-weight: normal;"><b style="mso-bidi-font-weight: normal;"><span>Seated straddle – 2 Minutes</span></b></b></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-81960604948106447212023-10-14T02:46:00.000-07:002023-10-14T02:46:00.442-07:00Week Of 101623<p style="text-align: center;"> </p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKFDTqzLSKZ8YxAEaORC6RXkFKIdicV0hmTX_tbPBA2VEOSu8soZu-mdjeFFRM7aOlVUZRhKcCXw3kC_7LRoBeoXUyjeVcPtib0-7vtS-pYVXFoEPyuE8mnDIuJwWrc2IAxaGKbqyNoyEBd7sWzn16pLQUwyKI1iG96gB2vQFHVGJW6UFsyjbNA3eeIXy/s530/Seneca-the-body.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="353" data-original-width="530" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsKFDTqzLSKZ8YxAEaORC6RXkFKIdicV0hmTX_tbPBA2VEOSu8soZu-mdjeFFRM7aOlVUZRhKcCXw3kC_7LRoBeoXUyjeVcPtib0-7vtS-pYVXFoEPyuE8mnDIuJwWrc2IAxaGKbqyNoyEBd7sWzn16pLQUwyKI1iG96gB2vQFHVGJW6UFsyjbNA3eeIXy/w476-h317/Seneca-the-body.jpg" width="476" /></a></div><p></p><p style="text-align: center;"><b>Yes, training consistently is tough, but it is what allows us to answer the call when we want to take on a new challenge, engage in something that takes strength, endurance or health or even to just simply carry out the activities that we consider part of our lifestyle. Without consistent training, eventually we will go to do something we've THOUGHT we could do, something we used to do or something we want to do, and our body will not obey that thought and eventually it will slow you with fatigue, stop you with injury, or kill you with death. </b></p><p style="text-align: center;"><b>Week Of 101623</b></p><p><b style="color: #b45f06;"><span>M</span><span>onday:</span></b></p><div><div><b style="color: #b45f06;">Class at 5:00 PM</b></div></div><div><span style="color: #b45f06;"><b><span><br /></span><span>Warmup with a 3-5 Min Jog</span></b></span></div><div><span style="color: #b45f06;"><b><br /><div><span>Then 3 Rounds of:</span></div></b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>10 Pushups </b></span></div><div><span style="color: #b45f06;"><b>10 Airsquats </b></span></div><div><span style="color: #b45f06;"><b>5 Rollover V sits</b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>Conditioning: 12 Minute Cap </b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: center;"><div><div style="text-align: left;"><span style="color: #b45f06;"><b>For Time: </b></span></div></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>100 Wallballs </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>* Every Minute including 0:00 Perform 10 DB Snatches (goal 50/35) until 100 Wallballs are complete </b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #b45f06;"><b>Strength: </b></span></div></div><div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>Bench Press</b></span></div><div><span style="color: #b45f06;"><b>5-7-10-7-5</b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>*Use The same weight across that you are unsure you could do for the 10 set (Roughly 75% Max)</b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>Mobility: </b></span></div><div><span style="color: #b45f06;"><b><br /></b></span></div><div><span style="color: #b45f06;"><b>1 Min Lizard Each Side </b></span></div><div><span style="color: #b45f06;"><b>1 Min Childs Pose </b></span></div><div><span style="color: #b45f06;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: #c00000;"><br /></span></div><div><a name="_Hlk105942104"><b style="mso-bidi-font-weight: normal;"><span style="color: #ff00fe;">Wednesday:</span></b></a></div><span style="color: #ff00fe;"><b><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div><span style="mso-bidi-font-weight: normal;"><span>Class at 5:00 PM</span></span></div></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span> <br /></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span>Warmup with 5 Mins of Bike Then 3 Rounds of: <br /></span></span></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span> <br /><div>5 Deadlifts </div><div>5 Hang Cleans </div><div>5 Front Squats </div><div>5 Strict Press</div><div>10 Jumping Lunges </div><div><br /></div><div>*Empty Bar </div><div><br /></div></span></span></span></b></span></div><div><div><span style="color: #ff00fe;"><b>Mobility: </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><b>2 Min Seal </b></span></div></div><div><span style="color: #ff00fe;"><b>2 Min Sumo Squat </b></span></div><div><span style="color: #ff00fe;"><b>2 Min Standing Forward Fold </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Strength:</b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div style="color: black;"><span style="color: #ff00fe; font-family: Cambria, serif;"><b>On The 1:30 X 5</b></span></div><div style="color: black; text-align: center;"><span style="mso-bookmark: _Hlk105942104; text-align: left;"><span><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><b>3 High Hang Power Cleans </b></span></div><div><span style="color: #ff00fe;"><b>3 Hang Power Cleans </b></span></div><div><span style="color: #ff00fe;"><b>3 Power Cleans </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><b>Climb to a Max AFA</b></span></div></span></span></div></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><span style="color: #ff00fe;"><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: </span></b></em></span></span></div><div><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ff00fe; font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>On The Minute for 20 Minutes Complete: </b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ff00fe; font-family: Cambria, serif;"><b>Min 1 - 5 Power Cleans @ 75% Power Clean Complex max </b></span></div><div><span style="color: #ff00fe;"><b>Min 2 - 15/12 Cals Bike </b></span></div><div><span style="color: #ff00fe;"><b>Min 3 - 15 Toes To Bar </b></span></div><div><span style="color: #ff00fe;"><b>Min 4 - 60 Double Unders </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b>Friday: </b></div><div><b style="mso-bidi-font-weight: normal;"> <br /><div><b style="mso-bidi-font-weight: normal;">Class at 5:00PM</b></div></b><b style="mso-bidi-font-weight: normal;"> <br /></b><b style="mso-bidi-font-weight: normal;">Warmup with: 800M Run Then 3 Rounds of: </b></div><div><b style="mso-bidi-font-weight: normal;"><br /></b></div><div><b style="mso-bidi-font-weight: normal;">15 Airsquats</b></div><div><b>10 Inchworms </b></div><div><b>30 Mountain Climbers </b></div><div><br /></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;">Strength:</b></a></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;"><br /></b></a></div><div><b>Strict press </b></div><div><b>5-5-5-5-5</b></div><div><b><br /></b></div><div><b>*Use Roughly 65% Across all sets</b></div><div><b><br /></b></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: 16 Minute Time Cap </span></b></em></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div style="text-align: center;"><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b>5 Rounds For Time of: </b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b>20 Push Press (Goal 75/55) </b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b>20 Situps </b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b>20 Box Jumps </b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b><br /></b></span></div></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>Mobility: </b></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><br /><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>2 Min Sumo Squat </b></span></em></div></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>1 Min Seal Pose </b></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>1 Min Twisted Cross Each side</b></span></em></div><div><span style="font-family: Cambria, serif;"><b>1 Min Single Leg Forward Fold each side </b></span></div><div><span style="color: #38761d;"><br /></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Saturday:</span></b></div><div><span style="color: #38761d;"><br /></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Class at 8:30am</span></b></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b><b style="mso-bidi-font-weight: normal;"><span>Warmup With: 3-5 Min Run Then:<br /><div> </div></span></b><span style="mso-bidi-font-weight: normal;"><div><b>Dynamic Group Warm Up</b></div></span><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Workout: </span></b></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>As Many Rounds as Possible in 20 Minutes of; </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>6 Deadlifts (Goal 225/155)</b></span></div><div><span style="color: #38761d;"><b>7 Burpee Pullups </b></span></div><div><span style="color: #38761d;"><b>10 KB Swings (Slightly Heavier than usual) </b></span></div><div><span style="color: #38761d;"><b>2 X Up and Down Building Stairs </b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><b><span style="color: #38761d;">Mobility: </span></b></div><div><span style="color: #38761d;"><br /></span></div><div><div><b style="color: #38761d; mso-bidi-font-weight: normal;">Pigeon Pose – 2 mins each side</b></div><span style="color: #38761d;"><div><b style="mso-bidi-font-weight: normal;"><span>Single leg forward fold – 1 min each side</span></b></div><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Puppy Dog Pose – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Seated Forward Fold – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Wrist stretches – 1 Min Each Side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Twisted Cross – 1 Min Each Side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Butterfly Groin Stretch – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Thread the needle – 2 Min each side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div><b style="mso-bidi-font-weight: normal;"><span>Seated straddle – 2 Minutes</span></b></div></b></span></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-25940011227434073802023-10-08T14:02:00.002-07:002023-10-08T14:07:13.869-07:00 Week Of 100823<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid6wdEPlEizZJvL0JivS2nWhuU2yzQMzK8GiiYm__2Q_IW0nqtNbS_v6coMmuBLIapHv7vnByk8dkOAqRcC0Nsb_PTAtuCWRW0kw-qTftlB5Hub1C0LqAmdtupeUUaZSi7ppTUTnn_mTkKzpnlnbVX0a7Atv8HQ__JdeIN3_xi3YiFGgrHeOGO8CK_2twC/s1440/45D9A7D1-2D61-4437-87A3-9531DC1F380E.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid6wdEPlEizZJvL0JivS2nWhuU2yzQMzK8GiiYm__2Q_IW0nqtNbS_v6coMmuBLIapHv7vnByk8dkOAqRcC0Nsb_PTAtuCWRW0kw-qTftlB5Hub1C0LqAmdtupeUUaZSi7ppTUTnn_mTkKzpnlnbVX0a7Atv8HQ__JdeIN3_xi3YiFGgrHeOGO8CK_2twC/w358-h358/45D9A7D1-2D61-4437-87A3-9531DC1F380E.jpeg" width="358" /></a></div><p style="text-align: center;"><b> Week Of 100823</b></p><p style="text-align: center;">REGULAR SCHEDULE MONDAY - New Hoodies ($40) and Tees ($20) will be in this week - Email or text me to reserve sizes...</p><p><span style="color: #990000;"><b>M</b></span><b><span style="color: #c00000;">onday:</span></b></p><div><div style="text-align: left;"><span style="color: #c00000; font-weight: 700;"><br /></span></div><b><div style="text-align: left;"><b><span style="color: #c00000;">Class at 5:00 PM</span></b></div></b></div><div><b><span style="color: #c00000;"><br /></span></b><b><span style="color: #c00000;">Warmup with a 3-5 Min Jog</span></b></div><div><span style="color: #c00000;"><br /><div style="text-align: left;"><span style="color: #c00000;">Then 3 Rounds of:</span></div></span></div><div style="text-align: left;"><span style="color: #c00000;"><br /></span></div><div style="text-align: left;"><span style="color: #c00000;">10 Step Back Lunges </span></div><div style="text-align: left;"><span style="color: #c00000;">15 Toe Touches </span></div><div style="text-align: left;"><span style="color: #c00000;">20 Shoulder Taps </span></div><div style="text-align: left;"><span style="color: #c00000;">20 Sec Plank</span></div><div><b><span style="color: #c00000;"><br /></span></b></div><div><b><span style="color: #c00000;">Conditioning: </span></b></div><div style="text-align: left;"><span style="color: #c00000;"><b><br /></b></span></div><div style="text-align: center;"><div><div style="text-align: left;"><span style="color: #c00000;"><b>As Many Rounds as Possible in 10 Minutes of: </b></span></div><div style="text-align: left;"><span style="color: #c00000;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #c00000;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #c00000;">30 KB Sumo Deadlift High Pull 53/35</span></div></div><div style="text-align: left;"><span style="color: #c00000;">20 KB Pull Throughs 53/35</span></div><div style="text-align: left;"><span style="color: #c00000;">15 Goblet Squats 53/35</span></div><div style="text-align: left;"><span style="color: #c00000;"><br /></span></div><div style="text-align: left;"><b><span style="color: #c00000;">Strength: </span></b></div></div><div><div style="text-align: left;"><span style="color: #c00000;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #c00000;">Dumbbell Bench Press</span></div><div style="text-align: left;"><span style="color: #c00000;"><br /></span></div><div style="text-align: left;"><span style="color: #c00000;">5 Sets of 12 Reps </span></div><div style="text-align: left;"><span style="color: #c00000;">Using a weight, you could perform 15 reps with across all sets.. </span></div><div style="text-align: left;"><br /></div><div><span style="color: #c00000;"><b>Mobility: </b></span></div><div><span style="color: #c00000;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #c00000;">1 Min Seal or Sphinx</span></div><div style="text-align: left;"><span style="color: #c00000;">1 Min Spinal Twist (each side)</span></div><div style="text-align: left;"><span style="color: #c00000;">2 Min Forward Fold</span></div><div style="text-align: left;"><span style="color: #c00000;"><br /></span></div><div style="text-align: left;"><a name="_Hlk105942104"><b style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;">Wednesday:</span></b></a></div><span style="mso-bookmark: _Hlk105942104;"><b style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;"> <br /><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;">Class at 5:00 PM</span></b></div></span></b></span><span style="mso-bookmark: _Hlk105942104;"><span style="color: #ffc000;"> <br /></span></span><span style="mso-bookmark: _Hlk105942104;"><b style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;">Warmup with 5 Mins of Bike Then 3 Rounds of: <br /></span></b></span><span style="mso-bookmark: _Hlk105942104;"><span style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;"><b> </b><br /><div style="text-align: left;">5 Kip Swings </div><div style="text-align: left;">5 Empty Barbell Strict Press </div><div style="text-align: left;">24 FlutterKicks </div></span></span></span></div><div style="text-align: left;"><span style="color: #ffc000;"><br /></span></div><div><div><span style="color: #ffc000;"><b>Mobility: </b></span></div><div><span style="color: #ffc000;"><br /></span></div><div style="text-align: left;"><span style="color: #ffc000;">2 Min Puppy Dog Pose </span></div></div><div style="text-align: left;"><span style="color: #ffc000;">1 Min Thread the Needle Each Side</span></div><div style="text-align: left;"><span style="color: #ffc000;">1 Min Twisted Lizard Each side </span></div><div style="text-align: left;"><span style="color: #ffc000;"><br /></span></div><div><span style="mso-bookmark: _Hlk105942104;"><b style="mso-bidi-font-weight: normal;"><span style="color: #ffc000;"> </span></b></span><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">Conditioning: 15 Minute Cap </span></b></em></span></div><div><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;"><br /></span></b></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><b><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">3 Rounds for Time of: </span></b></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;"><br /></span></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">Run 400M </span></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">12 Pullups </span></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">12 Push Press Using 70% of Strict Press Max </span></em></span></div><div style="text-align: left;"><span style="mso-bookmark: _Hlk105942104;"><em><span style="color: #ffc000; font-family: "Cambria",serif; font-style: normal;">24 Situps </span></em></span></div><div><br /></div><div><span style="color: #ffc000; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ffc000; font-family: Cambria, serif;"><b>Strength:</b></span></div><div><span style="color: #ffc000; font-family: Cambria, serif;"><b><br /></b></span></div><div><span style="color: #ffc000; font-family: Cambria, serif;"><b>On The 1:30 X 5</b></span></div><div style="text-align: center;"><span style="mso-bookmark: _Hlk105942104; text-align: left;"><span style="color: #ffc000;"><div style="text-align: left;"><span style="color: #ffc000;"><br /></span></div><div style="text-align: left;">3 Deadlifts </div><div style="text-align: left;"><span style="color: #ffc000;">3 Hang Power Cleans</span></div><div style="text-align: left;"><span style="color: #ffc000;">3 Front Squats </span></div><div style="text-align: left;"><span style="color: #ffc000;"><br /></span></div><div style="text-align: left;"><span style="color: #ffc000;">*Using 65% of Hang Power Clean Max</span></div><div style="text-align: left;"><span style="color: #ffc000;"><br /></span></div><div style="text-align: center;"><span style="text-align: left;"> </span></div></span></span></div><div><b style="mso-bidi-font-weight: normal;">Friday:<br /></b><b style="mso-bidi-font-weight: normal;"> <br /><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;">Class at 5:00PM</b></div></b><b style="mso-bidi-font-weight: normal;"> <br /></b><b style="mso-bidi-font-weight: normal;">Warmup with: 800M Run Then 3 Rounds of: </b></div><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><br /></b></div><div style="text-align: left;"><span style="mso-bidi-font-weight: normal;">10 Alternating Toy Soldiers </span></div><div style="text-align: left;"><span style="mso-bidi-font-weight: normal;">10 Inchworms </span></div><div style="text-align: left;">10 Tempo Squats </div><div style="text-align: left;"><br /></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;">Strength:</b></a></div><div><a name="_Hlk104104181"><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b>Build Front squat up to 50% Max Then: </b></div></b></a><div style="text-align: center;"></div></div><div><b><br /></b></div><div style="text-align: left;"><b>Front Squat </b></div><div style="text-align: left;"><b>4-4-4-4-4</b></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>*Pause in bottom for all reps </b></div><div><b><br /></b></div><div><b> </b><em><b><span style="font-family: "Cambria",serif; font-style: normal;">Conditioning: 15 Minute Time Cap </span></b></em></div><div><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div style="text-align: center;"><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b>4 Rounds for Time of: </b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><b><br /></b></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;">7 Hang Squat Cleans</span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;">21 Box Jump Overs </span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;">7 Hang Squat Cleans </span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;">21 Hand Release Pushups </span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"><br /></span></div><div style="text-align: left;"><span style="font-family: Cambria, serif;"> * Use 40% Max Hang Squat Clean </span></div></div><div><em><b><span style="font-family: "Cambria",serif; font-style: normal;"> </span></b></em><em><span style="font-family: "Cambria",serif; font-style: normal;"><b>Mobility: </b></span></em></div><div><em><span style="font-family: "Cambria",serif; font-style: normal;"><br /><div style="text-align: left;"><em><span style="font-family: "Cambria",serif; font-style: normal;">2 Min Sumo Squat </span></em></div></span></em></div><div style="text-align: left;"><span style="font-family: Cambria, serif;">1 Min Wrist each side</span></div><div style="text-align: left;"><em><span style="font-family: "Cambria",serif; font-style: normal;">2 Min Seal Pose </span></em></div><div style="text-align: left;"><em><span style="font-family: "Cambria",serif; font-style: normal;">1 Min Twisted Cross Each side</span></em></div><div><span style="color: #38761d;"><br /></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Saturday:</span></b></div><div><span style="color: #38761d;"><br /></span></div><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Class at 8:30am</span></b></div><div><span style="color: #38761d;"><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b><b style="mso-bidi-font-weight: normal;"><span>Warmup With: 3-5 Min Run Then:<br /><div style="text-align: left;"> </div></span></b><span style="mso-bidi-font-weight: normal;"><div style="text-align: left;">Dynamic Group Warm Up</div></span><b style="mso-bidi-font-weight: normal;"><span> <br /></span></b></span></div><div><b style="mso-bidi-font-weight: normal;"><span style="color: #38761d;">Workout: </span></b></div><div style="text-align: left;"><span style="color: #38761d;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #38761d;"><b>On the Minute for 20 Minutes Complete: </b></span></div><div style="text-align: left;"><span style="color: #38761d;"><br /></span></div><div style="text-align: left;"><span style="color: #38761d;">Min 1: Dumbbell Overhead Carry 100 Foot 40/25</span></div><div style="text-align: left;"><span style="color: #38761d;">Min 2: 12 Burpees </span></div><div style="text-align: left;"><span style="color: #38761d;">Min 3: D Ball Carry 100 Foot </span></div><div style="text-align: left;"><span style="color: #38761d;">Min 4: Bike 10/8 Calories </span></div><div style="text-align: left;"><span style="color: #38761d;">Min 5: 50 Double Unders </span></div><div><b><span style="color: #38761d;">Mobility: </span></b></div><div style="text-align: left;"><span style="color: #38761d;"><br /></span></div><div><div style="text-align: left;"><b style="color: #38761d; mso-bidi-font-weight: normal;">Pigeon Pose – 2 mins each side</b></div><span style="color: #38761d;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Single leg forward fold – 1 min each side</span></b></div><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Puppy Dog Pose – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Seated Forward Fold – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Wrist stretches – 1 Min Each Side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Twisted Cross – 1 Min Each Side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Butterfly Groin Stretch – 2 Minutes</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Thread the needle – 2 Min each side</span></b></div></b><b style="mso-bidi-font-weight: normal;"><div style="text-align: left;"><b style="mso-bidi-font-weight: normal;"><span>Seated straddle – 2 Minutes</span></b></div></b></span></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0tag:blogger.com,1999:blog-7715649892535272644.post-24606728426646021392023-10-01T13:37:00.003-07:002023-10-01T13:37:30.211-07:00 Week Of 100223<p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR9DS2p1MJyMbCUIzBKfVTT3sve1XPlhZVGUB01rBHaQOtjkBHC-OMoD_GTWI9ChqP0-fwvbibSfqSwEdp17lCfwO8an5OehbN-BWsKfNn7qrBPCwT95LN41I8-bhuxHZxruatqALu-nrjRdor-A2asrAdVicsCZw9sVN0Yw_cyihAMwlIXCSrWEclKRLV/s1440/ram.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1440" height="385" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR9DS2p1MJyMbCUIzBKfVTT3sve1XPlhZVGUB01rBHaQOtjkBHC-OMoD_GTWI9ChqP0-fwvbibSfqSwEdp17lCfwO8an5OehbN-BWsKfNn7qrBPCwT95LN41I8-bhuxHZxruatqALu-nrjRdor-A2asrAdVicsCZw9sVN0Yw_cyihAMwlIXCSrWEclKRLV/w385-h385/ram.JPG" width="385" /></a></div><p style="text-align: center;"> <b>Week Of 100223</b></p><p></p><p><b><span style="color: red;"><span>Monday</span><span>:</span></span></b></p><div><b><span style="color: red;">Class at 5:00 PM<br /></span></b><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">Warmup with 5 minutes Bike Then:</span></b></p><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: red;">3 Rounds of: </span></b></p><div><span style="color: red;"><b>15 Toe Touches </b></span></div><div><span style="color: red;"><b>5 Rollover V sits </b></span></div><div><span style="color: red;"><b>5 Inchworms</b></span></div><div><span style="color: red;"><b>5 Broad Jumps </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Conditioning:</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>As Many Rounds as Possible in 12 Minutes of: </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>100 Foot Overhead Dumbbell Carry (40/25 Goal)</b></span></div><div><span style="color: red;"><b>8 Power Cleans</b></span></div><div><span style="color: red;"><b>6 Strict Press </b></span></div><div><span style="color: red;"><b>50 Double Unders or Lateral hops </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>Use 65% Strict Press Max </b></span></div><div><br /></div><div><b><span style="color: red;">Strength:</span></b></div><div><br /></div><div><span style="color: red;"><b>Front Squat </b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>5-5-5-5-5</b></span></div><div><span style="color: red;"><b><br /></b></span></div><div><span style="color: red;"><b>@ 65% Max Across </b></span></div><div><span style="color: red;"><br /></span></div><div><div><b><span style="color: red;">Mobility: </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><div><b><span style="color: red;">2 Min Sumo Squat </span></b></div><div><span style="color: red;"><b>2 Min Seated Forward Fold </b></span></div></div></div></div><div><span style="color: red;"><b>1 Min Seal </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: #38761d;">Wednesday:</span></b></p><div><div><b><span style="color: #38761d;">Class at 5:00 PM<br /></span></b><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: #38761d;">3 Rounds of: </span></b></p><div><span style="color: #38761d;"><b>10 Lunges </b></span></div><div><span style="color: #38761d;"><b>10 Situps </b></span></div><div><span style="color: #38761d;"><b>5 Inchworms </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: #38761d;">Strength:</span></b></p><div><span style="color: #38761d;"><b>Deadlift </b></span></div><div><span style="color: #38761d;"><b>8-8-8-8</b></span></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><span style="color: #38761d;"><b>*With 55% of last weeks max </b></span></div><p style="-webkit-text-stroke-width: 0px;"><b><span style="color: #38761d;">Conditioning: </span></b></p><div style="text-align: left;"><span style="color: #38761d;"><b>Tabata <span style="font-size: xx-small;">(</span></b></span><b style="color: #38761d;"><span style="font-size: xx-small;">20 Seconds on 10 Seconds off X 8)</span> </b><b style="color: #38761d;">Rounds of: </b></div><div style="text-align: left;"><span style="color: #38761d;"><b><br /></b></span><span style="color: #38761d;"><b>Bike Calories<br /></b></span><span style="color: #38761d;"><b>Situps <br /></b></span><span style="color: #38761d;"><b>Pullups <br /></b></span><span style="color: #38761d;"><b>Burpees</b></span></div><div style="text-align: left;"><span style="color: #38761d;"><b><br /></b></span></div><div style="text-align: left;"><span style="color: #38761d;"><b>*Spend all 8 rds on each movement before moving to the next. </b></span></div><div style="text-align: left;"><span style="color: #38761d;"><b>* Score is the sum of reps from the lowest round of each </b></span></div><div style="text-align: left;"><b style="color: #38761d;"><br /></b></div><div><div><b><span style="color: #38761d;">Mobility: </span></b></div><div><b><span style="color: #38761d;"><br /></span></b></div><div><div><b><span style="color: #38761d;">2 Min Standing </span></b><b style="color: #38761d;">Forward Fold </b></div><div><b><span style="color: #38761d;">2 Min Sumo Squat </span></b></div><div><span style="color: #38761d;"><b>2 Min Butterfly </b></span></div></div></div></div><div><span style="color: #38761d;"><b><br /></b></span></div><div><div><b>Friday: Class at 5:00 PM </b></div><div><b><br /></b></div><div><b>Warmup with 5 Mins of Bike and then: </b></div><div><b><br /></b></div><div><div><b>3 Rounds of: </b></div><div><b><br /></b></div><div><b>5 Kip Swings </b></div></div><div><b>15 Airsquats </b></div><div><b>5 Inchworms </b></div><div><b>6 Jumping Lunges </b></div><div><br /></div><div><b>Mobility: </b></div><div><br /></div><div><div><b>1 Min Lizard </b><b>each side </b></div><div><b>1 Min Half Front Split each side </b></div><div><b>2 Min Chids Pose </b></div><div><b>2 Min Sumo Squat </b></div></div><div><b><br /></b></div><div><div><b>Strength: </b></div><div><b><br /></b></div><div><b>Weighted Pullups </b></div></div><div><b><br /></b></div><div><b>3-3-3-3-3-3-3</b></div><div><b><br /></b></div><div><b>Conditioning: </b></div><div><b><br /></b></div><div><b>On a 20 Minute Clock Perform: </b></div><div><b><br /></b></div><div><b>Run 1 Mile </b></div><div><b><br /></b></div><div><b>Then As many rounds as possible of: </b></div><div><b><br /></b></div><div><b>10 Pushups </b></div><div><b>20 Lunges </b></div><div><b>30 Alternating Dumbbell Snatches </b></div><div><b><br /></b></div><div><b><span style="color: #ff00fe;">Saturday: Class at 8:30AM</span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Dynamic Class Warmup </span></b></div><div><span style="color: #ff00fe;"><br /></span></div><div><span style="color: #ff00fe;"><b>Strength & Conditioning: </b></span></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><div><b><span style="color: #ff00fe;">On the 4th Minute for 20 Minutes complete: </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">18/15 Bike Cals </span></b></div><div><b><span style="color: #ff00fe;">15 WallBalls </span></b></div><div><b><span style="color: #ff00fe;">5 Thrusters </span></b></div><div><b><span style="color: #ff00fe;"><br /></span></b></div><div><b><span style="color: #ff00fe;">Goal weights: </span></b></div><div><b><span style="color: #ff00fe;">Rd 1: 95/65</span></b></div><div><b><span style="color: #ff00fe;">Rd 2: 115/75</span></b></div><div><b><span style="color: #ff00fe;">Rd 3: 125/85</span></b></div><div><b><span style="color: #ff00fe;">Rd 4: 135/95</span></b></div><div><b><span style="color: #ff00fe;">Rd 5: 155/105</span></b></div></div><div><span style="color: #ff00fe;"><b><br /></b></span></div><div><b><span style="color: #ff00fe;">WEEKLY STRETCHING COMPLEX:</span></b></div><div><b><span style="color: #ff00fe;"><br />Pigeon Pose – 2 mins each side<br />Single leg forward fold – 1 min each side<br />Puppy Dog Pose – 2 Minutes<br />Seated Forward Fold – 2 Minutes<br />Wrist stretches – 1 Min Each Side<br />Twisted Cross – 1 Min Each Side<br />Butterfly Groin Stretch – 2 Minutes<br />Thread the needle – 2 Min each side<br />Seated straddle – 2 Minutes</span></b></div></div></div>DB http://www.blogger.com/profile/15397428644241607983noreply@blogger.com0