Thursday, September 12

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful. - Albert Schweitzer

Warm Up

2 rounds of the following (:45 on/:15 rest for each)

Med ball snow angels

Med ball deadlift

Med ball thruster

Bodyweight good mornings

Squat jumps

(NTE 10:00)

Strength/Skill

5 min of jump rope and/or double under practice

Then:

5x10 DB Thruster @ 21X1

WOD

“Jerry”

For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

Strength B (can be done instead of WOD)

4 RFQ

Athletes will spend 2:00 at each station and work on the assigned movement. Rep count isn’t important, but try to consistently work for as much of the 2:00 as able.

Core work (planks, flutter kicks, hollow rocks) x 2:00

Weighted or ring push-ups x 2:00

Landmine RDL x 1:00/leg

KB Sumo High Pull x 2:00

Cool Down

Banded Shoulders

Banded lower body