Week Of 091823

Week Of 091823

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Kip Swings 

10 Situps

10 Airsquats

8 Pushups

Conditioning:

In Teams of 2 Complete 3 rounds for time of: 

50 Ft. Dumbbell Walking Dumbbell Lunges (Both Partners) 

40 Devils Press (1 works, 1 rests)

20 Pullups (1 works, 1 rests)

Goal: 40/25 Dumbbell 

Strength:

Bench Press

10-10-10-10

Use 65% 1 Rep Max Across

Mobility:  

1 Min Sumo Squat 

1 Min Standing Forward Fold

1 Min Standing Straddle

1 Min Sumo Squat

Wednesday:

Class at 5:00 PM

3 Rounds of: 

5 Broad Jumps 

5 Inchworms

10 Airsquats

5 KB Deadlifts each side 

Strength:

Back Squat

8-8-8-8

Using 55% of Last weeks 1 Rep Max 

Conditioning: 

3 Rounds For Time: 

40 KB Swings 

20 Box Jump Overs 

* Use a KB that allows for at least 15 unbroken reps 

* Use a Box that allows for complete hurdles over the box 

Mobility:  

1 Min Wrists Each side

2 Min Seal 

1 Min Leaning Lizard each side

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

16 Lunges 

5 High Reach Burpees

5 Broad Jumps 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min single Leg Forward fold each side

Strength: 

Deadlift 

7-7-7-7

Using 65% 1 Rep Max across

Conditioning: 

On The 2nd Minute for 16 Mins Complete 

12/10 Bike Cals 

* Burpees

* = Rd 1 - 5 Burpees, Rd 2 -7 Burpees, Rd 3 -9 Burpees, Rd 4 -11 Burpees, Rd 5 -13 Burpees, Rd 6 -15 Burpees, Rd 7- 17 Burpees, Rd 8- 19 Burpees 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

As Many Rounds as Possible in 20 Minutes of: 

15 Toes To Bar 

10 Pushups 

5 Dumbbell Power Snatches per arm

Use a weight a heavier weight than usual -  (Goal = 60/40)

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 091123

 

Week Of 091123

Monday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Kip Swings 

10 Pushups 

15 Airsquats 

Conditioning: 20 Min Cap

7 Rounds For Time of: 

21 Double Unders 

7 Push Press (@ 60% 1 Rep Max S2O)

14 Medball Situps

7 Strict Pullups 

Strength:

Strict Press

7-7-7-7

Use 65% 1 Rep Max Across

Mobility:  

2 Min Childs Pose 

1 Min Twisted Cross Each Side 

2 Min Saddle

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds Of: 
10 Airsquats 
5 Burpees 
5 Rollover V sits 

Strength:

Back Squat

3-3-2-2-1-1

Climb To a 1 Rep Max 

Conditioning: 

3 Rounds For Time: 

Run 400M
20 Back Squats @55% 1 Rep Max (From The floor)
30 KB Swings (53/35 Goal)

Mobility:  

2 Min Butterfly

2 Min Sumo Squat

1 Min Puppy Dog

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Airsquats 

5 2 Pushup Inchworms 

20 Toy Soldiers 

Mobility: 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

3 Min Sumo Squat

Strength: 

Weighted Strict Pullups 

3-3-3-3-3-3-3

Conditioning: 15 Minute Time cap 

20 Rounds for Time of: 

3 Power Clean and Jerks (135/95 Goal)

6 Pushups 

9 Airsquats

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

50 Wallballs

40 Deadlifts 95/65

30 Hanging Knee Raises  

20 Thrusters 95/65

Bike 100/70 Cals 

20 Thrusters 95/65

30 Hanging Knee Raises 

40 Deadlifts 95/65

50 Wallballs 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 090423

                                                                    

                                                                Week Of 090423

NO CLASS MONDAY - GET OUTSIDE AND ENJOY YOUR FITNESS 

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

10 Airsquats 

5 No Pushup Burpees 

5 Kip Swings 

Strength:

Barbell Row 

5-5-5-5-5

*Using a weight that form would break around 8 reps

Conditioning: 15 Minute Time Cap 

9-12-15-12-9 Reps for Time of: 

Pullups 

Deadlift @ 60% Max 

Pushups 

Bar Facing Burpees 

Mobility:  

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

1 Min Wrists each side 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Toy Soldiers 

5 Inchworms

5 Rollover v sits 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

1 Min Puppy Dog 

Strength: 

Bench Press 

10-10-10-10

Using 55% Max 

Conditioning: 

As Many Rounds as Possible in 12 Minutes of:

12/9 Cals Bike 

10 Dumbbell Thrusters 40/25

100 FT Dumbbell Farmers Walk 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

2 Rounds For Time of: 

Run 800M 

15 Squat Cleans  

15 Jerks 

*Using Roughly 60-65% Clean and Jerk Max 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 082823

 Week Of 082823

Monday Class at 5:00PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

15 Toe Touches 

5 Rollover V sits 

10 Pushups 

Mobility:

1 Min Lizard each side

2 Min Sumo Squat 

1 Min Seal

Strength:

Strict Press 

5-5-5-5-5

Using Roughly 70% Across 

Climb AFA 

Conditioning: 

Every Minute on the Minute for 20 Minutes Complete: 

Min 1 - 15 KB Sumo Deadlift High Pulls 

Min 2 - 6 Burpee Pullups 

Min 3 - 15/12 Cals Bike 

Min 4- 15 KB Swings 

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

10 Airsquats 

10 Situps 

5 High Reach Burpees

Strength:

Front Squat 

5-5-5-5-5

Using Roughly 70% Across 

Conditioning: 18 Minute Time Cap 

4 Rounds for Time of: 

Run 400M 

5 Power Cleans @ 55% Max (No More than 185/135)

15 Toes To bar 

Mobility:  

2 Min Seated Forward Fold 

2 Min Saddle Pose 

1 Min Child Pose 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Toy Soldiers 

5 Inchworms

5 Rollover v sits 

Mobility: 

2 Min Sumo Squat 

1 Min Single Leg Forward Fold each side 

1 Min Seal 

1 Min Puppy Dog 

Strength: 

Deadlift 

5-5-5-5-5

Using Roughly 65% Across 

Conditioning: 20 Min Cap 

6 Rounds for Time of: 

14/11 Cals Bike 

10 Burpee Box Jump Overs 

100 Ft Farmers Carry (Combined weight of 150/100 Goal)

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time: No Time Cap 

30 Clean and Jerks 

150 Airsquats 

20 Thrusters 

100 Pushups 

150 Situps 

30 Push Press 

(115/75 Goal)

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 082123

Week Of 082123

Monday Class at 5:00PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

10 Jumping Lunges 

Mobility:

3 Min Sumo Squat 

2 Min Saddle Archer each side 

Strength:

OT1:30 X 7 

1 Power Clean + 2 Jerks 

Climb AFA 

For Time: 

As Many Rounds as Possible in 20 minutes of: 

5 Pullups 

10 Pushups 

15 Airsquats 

1 Clean and Jerk  *

Barbell Goal = Bodyweight/.75 Bodyweight

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

5 Rollover V Sits

10 Airsquats 

5 Burpees 

Strength:

Dumbbell Bench Press 

15- 15-15-15 

With a load you could not use for 20 reps 

Conditioning: 15 Minute Time Cap 

3 Rounds for Time of: 

Run 400M 

18 KB Swings 

12 Goblet Squats 

6 Burpee - Toe to bar (exactly what it sounds like) 

*Go Heavier Than Typical (Goal 72/53)

Mobility:  

1 Min Seal 

2 Min Dragon Each Side 

1 Min Twisted Cross Each Side 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Jump Squats 

20 Shoulder Taps

10 Pushups 

Mobility: 

2 Min Sumo Squat 

2 Min Lizard Each Side 

1 Min Seal 

Strength: 

Barbell Row 

10-10-10-10

Conditioning: 20 Minute Cap 

50-40-30-20-10 Reps For Time of: 

Bike Calories

Wallballs 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

5 Rounds For Time of:

50 Double Unders 

40 Situps 

30 Pushups 

10 Deadlifts @ 60% 1 Rep Max 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 021923

Week Of 081423

Monday Class at 5:00PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

10 Situps

10 Airsquats

8 Pushups

Mobility:

1 Min Sumo Squat 

1 Min Standing Forward Fold

1 Min Standing Straddle

1 Min Sumo Squat

Strength:

Back Squat 

6-6-6-6-6

@ 60% 1 Rep Max 

Conditioning: 15 Minute Time Cap 

For Time: 

30 Strict Pullups 

Rest exactly 2 Minutes then: 

4 Rounds for Time of: 

50 Foot Bear Crawl

15 Burpees 

12 Dumbbell Renegade Rows (50/35 Goal) 

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

5 Broad Jumps 

5 Inchworms

10 Airsquats

5 Empty Bar Deadlifts 

Strength:

On The 1:30 for 7 Sets Complete: 

3 Power Cleans 

*Reps Should be Touch and go, Take time to warm up to a challenging first weight and then begin working sets - climb each set until a safe but maximum set is achieved... If you fail along the way, go back down to last successful weight and stay there for remaining sets.   

Conditioning: 12 Minute Time Cap 

3 Rounds For Time 

100 Double Unders (lateral hops for anyone with less than 20 Unbroken doubles)

20 Power Cleans @ 55% of todays 3 rep Max 

Mobility:  

1 Min Wrists Each side

2 Min Seal 

1 Min Leaning Lizard each side

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

16 Lunges 

5 High Reach Burpees

5 Broad Jumps 

Mobility: 

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

1 Min Seated Forward fold

1 Min single Leg Forward fold each side

Strength: 

Strict Press

7-7-7-7

Using 65% 1 Rep Max across

Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

10 Deadlifts @ 65% 1 Rep Max

20 Box Jump Overs 

30 Wallballs

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

800M Run 

45 Squat Clean Thrusters 

800M Run 

*Use a weight that would allow for no less than 3 unbroken but no more than 7

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 080723

 Behave yourselves.....

Week Of 080723

Monday Class at 5:00PM

Warmup with 5 minutes bike then:

3 Rounds of: 

10 Airsquats 
10 Situps 
10 Pushups 

Strength:

On The 1:30 for 7 Sets Complete: 

High Hang Power Clean + Hang Power Clean + Power Clean

Climbing to A Max for the complex 

Conditioning:

As Many Rounds as Possible in 15 Minutes of: 

25 KB Sumo Deadlift High Pulls (53/35 Goal)

10 Bar Facing Burpees 

5 Power Cleans @ Complex Max

Mobility:  

1 Min Wrists Each side

2 Min Sumo Squat

1 Min Single Leg Forward Fold each side

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Jumprope Then 3 Rounds of:

5 Kip Swings 

5 2 Pushup Inchworms

10 Lunges 

30 Sec Squat Hold

Mobility:

2 Min Sumo Squat 

1 Min lizard Each side

1 Min Standing Forward Fold

1 Min Standing Straddle

Strength:

Barbell Row

7-7-7-7-7

Conditioning: 12 minute cap

For Time: 

21-18-15-12-9-6-3 Reps For Time of: 

Thrusters 

Box Jumps 

Goal 95/65 but No heavier than 55% Jerk Max 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Pushups 

5 Kip Swings 

3 Strict Pullups 

10 Situps 

10 Tempo Squats

Mobility: 

1 Min Seal Pose

1 Min Twisted Cross each side

1 Min Spinal Twist each side 

Strength: 

Bench Press 

8 Minutes to establish a 1 Rep Max 

Conditioning: 15 Minute Cap 

5 Rounds For Time of: 

15 Bench Press @ 55% 1 RM 

15 Toes to Bar 

15 KB Swings 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Every 2 Minutes for 20 Minutes Complete: 

10/8 Cals Bike 

150' Shuttle Run (25' Segments)

All Out Sprint every round...

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes