Halloween Throwdown! October 28th! Register here!

Halloween Throwdown! October 28th! Register here!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up A: 100 double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. ⭐Max Height Box Jump⭐

Using the padded boxes, each athlete works up to a max height box jump for the day.
(10 minutes)

4. 🥉”Triplet Gone Bad II”🥉
5 Rounds of:
AMRAP 1: Kettlebell Swings 70/53
AMRAP 1: Push Press 115/73
AMRAP 1: Box Jump 24/20”
Rest 1 minute

LIII:as Rx’d
LII:53/35 KB, 75/55 Push Press or scale weights as needed, scale box jump height as appropriate.
LI: Russian Kettlebell Swings, Press or Push Press and Box step ups as appropriate. Work for :30 for each exercise, Rest :30, Rest 1:00 between rounds.

Have fun!

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