Thursday - October 5th

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. Strength/Skill

General Fitness:

Four sets of: Dumbbell or Barbell Push Press x 8-10 reps Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds Supinated-Grip Pull-Ups x 5-7 reps @ 2111 Rest 45 seconds

Performance:

Four sets of: *Push Press x 4-5 reps Rest 2 minutes *Clean Pulls x 3 reps (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) Rest 2 minutes

B. WOD

Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutes

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Pecs

*Glutes

*Triceps