Tuesday - October 3rd

October 3, 2017

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

 

A. WOD

Healthy Habits Challenge WOD #1:

*500m Row

*50 Squats

*400m row

*40 Sit Ups

*300m row

*30 Push-Ups

*200m row

*20 Walking Lunges

*100m row

*10 Burpees

 Rock star version: Add weight vest for BW movements

 

B. Strength/Skill Work (Optional)

Performance

4 sets of

4-5 weighted strict pull-ups

rest 2 minutes

 

General Fitness:

4 sets of 

4-5 negative pull-ups

30 seconds of kipping or kipping practice

rest 90 seconds

 

 

 

Cool-Down:

Stretch/Roll out for 60 seconds each

*Lats

*Deltoids

*Quads

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