THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL
PRACTICE JERK BALANCE
3-3-3-3
JERK BEHIND THE HEAD
3-3-3-3
JERK IN FRONT
3-3-3-3
Start at 30% and work your way up to 65% of your max.
30 Min. CAP

STRENGTH W.O.D
4 POWER CLEAN AND JERK #155(Rx) #135(Rx) #135 #115 #95 #65
8 TOES TO BAR
12 KETTLE BELL SWINGS #53 #35
16 GOBLET SQUATS #53 #35
1 ROPE CLIMB

4 ROUNDS FOR TIME: 15 Min. CAP


 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

18-16-10
POWER CLEAN #135(Rx) #115(Rx) #125(mRx) #105(mRx)
WALL BALLS #20 #14
FOR TIME: 10 MIN. CAP

-REST 2 MIN-

16-12-8
OVER HEAD SQUATS
#135(Rx) #115(Rx) #125(mRx) #105(mRx)
KETTLE BELL SWINGS #53 #35
FOR TIME: 9 MIN. CAP

-REST 2 MIN-

12-8-6
THRUSTERS #135(Rx) #115(Rx) #125(mRx) #105(mRx)
PULL UPS
FOR TIME: 8 MIN. CAP

COOLDOWN
MAX CALORIE BIKE OR ROW
30 SEC. ON
30 SEC. OFF

10 ROUNDS = 10 Min. TOTAL TIME
TRY TO ACHIEVE AS MANY CALORIES IN 30 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 10 ROUNDS. MEMBERS! TRY TO BEAT YOUR SCORE FROM LAST TIME! GOOD LUCK!


 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
PAUSED MAX BACK SQUATS
2-2-2-2-1-1-1-1
Athlete will start at 50% and progress to 120% of max. Make sure to pause for half a sec. and come back up for two reps.
20 Min. CAP.

METCON W.O.D
10 BACK SQUATS #135(Rx) #125(Rx) #115(mRx) #105(mRx) #95(s) #65(s)
1:30 Min. PLANK HOLD
10 DEADLIFTS
10 CALS. SPRINT ROW OR BIKE

5 ROUNDS FOR TIME: 30 Min. CAP.
You will need two bars for this workout.

 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
PUSH JERK
2-2-2-2-2-2
SPLIT JERK
2-2-2-2-2-2

Athlete will start at 40% and progress to 90% of your max. Please focus on technique and form.
30 Min. CAP

STRENGTH W.O.D
1 POWER CLEAN #155(Rx) #135(Rx) #135(mRx) #125(mRx) #115 #75
1 PUSH JERK
1 SPLIT JERK
10 KETTLE BELL SWINGS #53 #35
10 TOES TO BAR

4 ROUNDS FOR TIME: 15 Min. CAP