Monday- October 9th

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