Jerome Pesito

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats – all with the PVC; 50 Walking Lunges SKILL: 2 x 400 M Run 2 x 200 M Run Rest 30 Seconds 

WARM UP: 12 Minutes: 20 Lunge Twists; 10 Ring Rows; 20 Inch Worms 10 Push Ups; 200 M High Knee Run 

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Over Head Squats; 30 Front Squats all with the PVC 200 M Run; 50 Jumping Jacks; 40 Mountain Climbers; 30 Sit Up/ Stand Ups; 20 Push Ups; 10 Burpees

Warm UP: 10 Minutes: 20 Butt Kicks; 20 High Knees; 50 M Side Run; 30 Hollow Rocks SKILL: Max Weight Kettle Bell Swing: 5, 5, 5, 3, 3 

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 OverHead Squats; 20 Walking Lunges; 20 Mountain Climbers; 20 Push Ups; 10 Pull Ups/ Ring Rows; 400 M Run

Kick Back and Relax today

WOD: 10 Push Ups; 20 Walking Lunges; 20 Air Squats; 20 Lunge Twists SKILL: 20 Minutes Max Cluster i.e. a Squat Clean into a Thruster: 5, 5, 3, 3, 2, 2 WOD: 25 Clusters (65# W; 95#M) 200 m Run 20 Clusters 200 M Run 20 Burpees 200 M Run 15 Clusters

WARM UP: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats; 200 M Run; 50 Air Squats; 50 Walking Lunges BURGENER WARM UP

WARM UP: 100 Skips; 50 Sit Ups; 100 Skips; 50 Hollow Rocks; 100 Skips; 50 Flutter Kicks; 100 Skips; 50 Floor Wipers

WARM UP:  Tabata: 8 Planks; 8 Hollow Rocks; 8 Sit Ups (8 rounds 20 seconds of work; 10 seconds of rest) BRING SALLY UP Back Squats – 45#