Tuesday- October 10th

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: *DB/KB or Barbell Z-Press x 8-10 reps @ 2011 Rest 45 seconds *DB/KB Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds *Side Planks x 30-45 seconds each side Rest 45 seconds

Performance:

Five sets of: *Barbell Z-Press x 4 reps (build to today’s 4-RM) Rest 2-3 minutes

B. Healthy Habits WOD #2

Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups (HAND-RELEASE) 10 Ring Dips

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Pecs

*Deltoids

*Glutes

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