Coach Mark Peterson will be meeting everyone at the gym at 8a for a warm up, a few running drills and then a jaunt around the neighborhood. Check Defined Endurance for more details on our running program.
9a, 10a, 11a – Kettle Bell Training
12p – Yoga
1p – 3p Open Gym Time
Strength / Skill #1 (1o Min):
Strict Pull Up or Strict Muscle Up Work (bar or rings)
Sets of 5 for 5 – 7 reps
Work until the clocks runs out
Strength / Skill #2 (1o Min):
KB Windmill Work
5 Sets of 4 each side
Work to heavy set
WOD – “Filthy Fifty Remix”
50 Jumping pull-ups
50 Kettlebell Swings (55/35)
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push press (45 / 35 barbell)
50 Back extensions (45/35 barbell)
50 Wall Balls (20/14)
50 Double unders (150 Singles)
** Every 3 minutes stop where you are at on the chipper and do 10 KB Snatches (alternating sides each rep 55/35).
** Start the workout with 10 KB snatches and then on the 3, 6, 9, 12, 15 & 18 minute mark perform 10 KB Snataches. There is a 21m cap to either finish the workout or get as far as you can.
** Use perfect form throughout the entire workout and think quality before quantity.