Monday- October 9th

October 9, 2017

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

 

A. Strength/Skill

General Fitness:

Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011

(keep elbows in next to ribs)
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

 

 

 

Performance:

Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

 

 

 

 

B. WOD

Three sets for three times of:
500 Meter Row
5 Thrusters (155/105 lbs) (GF: 10 KB Thrusters)
10 Burpees Over the Barbell
Rest 3 minutes

 

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Glutes

*Hips

*Hamstrings

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