Funday

If you want to be faster, stronger and more explosive you need to improve you’re jumping ability and ultimately your hip extension.

Today we'll begin with a Dynamic Warmup and work on Mobility

WOD: 15min to work on Max Ht. Box Jumps ~ Kettlebell Complex

Thursday- Happy Halloween

WOD: for 16min complete

• Even Minutes- 5 Thrusters (105/65)
• Odd Minutes- 5 Pull-Ups

*DO strict pull-ups as long as possible and then use the kip

Wednesday - Pukie Send-Off

WOD: 20min AMRAP of

• 10 Push-Ups
• 20 Sit-Ups 
• 30m Lunges
• 400m Run

Tuesday

Take 10:00 to work on Squat Cleans

Take 10:00 to work on Push Jerks

WOD: Clean & Jerk 1,1,1,1,1

*Use a rack when working on the Push Jerks. Newer athletes should go light and focus on proper form/mechanics. 

Monday

WOD: 5 Rounds for total reps

• Burpee Pull-ups
• Rest
• Box Jumps
• Rest
• Wallballs
• Rest

*This workout will be completed with a running clock. Athletes will complete a total of 5 rounds, spending :30 @ each station. On the call of rotate, athletes will move to the next station. Similar to the FGB WOD format. 

Funday

Today we will warm up with car pushes. The time/distance will vary depending on the number of athletes.

WOD: In Teams of 2, complete AMRAP in 15min of

- 10 Tire Flips

- 40 Box Jumps onto Tire

- 400m Run

*Athletes competing tomorrow should complete a light run and row. Also, work on efficiency with back squats, burpees, kettle bell swings, deadlifts & box-overs.

Thursday

WOD: 5 rounds for Time of

• 15 wallballs
• 10 burpees

*Athletes competing this weekend should only complete 2 Rounds at a moderate pace.