Thursday 11.8.2018

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week.

WARM UP
2:00 Jump Rope
PVC/BB Warm-Up
Split Jerk Footwork

MOBILITY
Front Rack
Hips
Knees
Ankles
STRENGTH
Pause Split Jerks – from rack
3×3 @ 50-60%
Split Jerks (no pause) – from floor
5 x 1 – work to heavy

CONDITIONING
‘Icelandic Regionals 9.1’
AMRAP in 12 minutes-
5 Pull-ups
10 Burpees
15 KB Swings 53/35#
20 Double Unders

ACCESSORY
HS Walk Practice-
Option 1: 3 attempts at Max HS Walk
Option 2: 3x 20 Shoulder Taps
Option 3: 3x 30 Push-Ups Shoulder Taps