THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
KETTLE BELL WARM UP

SKILL/STRENGTH
SQUAT CLEAN AND SPLIT JERK
2-2-2-2-2
Start at 30% and progress to 70% of max.
18 Min. CAP

STRENGTH W.O.D
6 SQUAT CLEAN & SPLIT JERK #155(Rx) #125(Rx) #135 #115
12 CHEST TO BAR PULL UPS OR 6 BAR MUSCLE UPS

4 ROUNDS FOR TIME: 12 Min. CAP

COOL DOWN
MAX CALORIE BIKE OR ROW
30 SEC. ON
30 SEC. OFF

13 ROUNDS = 13 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 13 ROUNDS. GOOD LUCK!

 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
STRICT SHOULDER PRESSES
4-4-4-4-4
START AT 40% AND PROGRESS TO 80% OF MAX.
20 MIN. CAP

STRENGTH W.O.D
6 DUMBBELL CLEAN AND JERK #65 #35
3 ROUNDS OF "CINDY"
1 LEGLESS ROPE CLIMB

4 ROUNDS FOR TIME: 15 MIN. CAP

COOLDOWN

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

12 ROUNDS = 12 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 12 ROUNDS. GOOD LUCK!

 



 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
PRACTICE DOUBLE UNDERS OR TRIPLE UNDERS
15 MIN. CAP

STRENGTH W.O.D
21-15-9
21 DU'S OR 42 SU'S
DEADLIFTS #315(ELITE) #205(ELITE) #225(RX) #175(RX) #155 #115
BURPEES OVER BARBELL
1 LEGLESS ROPE CLIMB

FOR TIME: 15 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. GOOD LUCK!