Warm-up: 1 lap jog, start from the gym, jog down to the track, jog 1 lap and jog back up to the wt. room.
WOD: Cindy with a partner, AMRAP 10 min.
5 pull ups / jumping pull ups
10 push ups
15 air squats
Tuesday & Wednesday (1/4 & 1/5)
Warm up: PVC review of Functional Movements
l Front squat
l Overhead squat
l Shoulder press
l Push press
l Push jerk
l Dead lift
l Hang clean
l Sumo dead lift high pull
Strength: Sumo dead lift high pulls: 15/30/45/65
WOD: “New Year’s Tabata”
Teams of 3 – Complete 4 rounds each of Tabata SDHP, sit ups w/ AB mat, and box jumps. Record total reps
Thursday & Friday (1/6 & 1/7)
Warm ups: Track warm up – All exercise at 30 yards. High knees, butt kick, grape vine, skip for height, 3 broad jumps and run. 2 x each exercise.
WOD: 20 min. Run & Walk – 3 min run and 1 min walk x 5 rounds, record total lap# and quarters (ex. 81/4)
Strength: Thruster 5-5-5-5-5, 30/45/65/75
Team of 3 will share a same weighted bar. Two students will be human rack, and rotate between three.
(Make-up any assessments not completed)