Friday - October 6th

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:

Three sets of: Bulgarian Split Squats x 6-8 reps @ 30X1 Rest 45 seconds Close-Grip Push-Ups x 8-10 reps @ 2011 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds

Performance:

Three sets of: Bulgarian Split Squats x 4-6 reps each leg @ 30X1 Rest 90 seconds Tempo Ring Dips x Max Reps @ 1111 Rest 90 seconds

B. WOD

Four rounds for time of: 5 Strict Pull-Ups 10 KB Thrusters 15 Calories of Rowing

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Quds

*Hips

*Hamstrings

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