WOW with Coach Jen! This weeks workout of the week begins with a nice long warm up to get the body moving and prepared to lift. The warm up is dynamic with specific exercises to prep stabilizing muscles and increase range of motion.
We begin the workout with a strength effort of 5 front squats followed by 5 medball squat jumps. On front squats we will work up to high, but doable weight to maintain form, depth, and power through each lift. The medball jumps are meant to be explosive and continuous. The rest is FROG stretch, which is a nice hip opener. Take your time on this stretch to regroup for the next round.
8 Rounds For Time (RFT). This effort requires two sets of Kettlebells. The KB’s you use for cleans will be the same weight you utilize for your floor press. The KB you use for Farmers Carry will be the same weight you use for your KB swings. This effort has strength, explosiveness, and agility. You need to maintain performance on all ends, this is grueling, but fun!
Durability: Partner Plate Pass.
Get a partner and five 5# plates. You will be in plank position facing your partner. You will start with the stack of plates on your left side and while maintaining plank you will pass the stack of plates with your right hand to the left side of your partner. You will both move the stack twice then rest.
Have fun! Hope to see you in the gym!
Warm Up:
3 Rounds: Length of the turf and back
Lateral squat jumps
High knees
Butt kicks
Lunge and rotate with 10# plate
Band Pull aparts x 10
PVC Passthrough x 4
6 Rounds:
5 x Front Squat
10 x medball squat jumps
Frog
8 RFT:
6 x KB Cleans
10 x ball slams
6 x TJT
10 x swings
10 x KB floor press
2 x farmers carry
Durability:
3 Rounds: Partner plate move.
Have a stack of five #5 plates. While in plank position partner A moves the plate from their left side with their right hand to the far left side of their partner and switch. Try and maintain plank while the partners each move the stack twice – that’s one round.
