Recommended Warm Up (15 Minutes):

4 Minutes easy pace on any Machine


-Stretch/ Mobility-

1:00 Each arm Tricep Smash

1:00 Each Arm Couch Stretch

2x 10 Deep Breaths in overhead stretch


For Time:


Kettlebell Swing (70/53#)

Double Unders


Time Cap = 16 Minutes.


*Two simple movements, but perform them well!!  For the KBS make sure the bottom of the KB points towards the ceiling with the arms EXTENDED at the top of each rep.  Looking for end range of the overhead position.  The lats should be “stopping” the KB overhead.  Make sure to stay balanced through the swing and not rock back on the heels at the bottom of each rep.  Think drive your feet through the floor to generate power for the swing.  For the Double Unders, work on keeping your hands by your side, relaxed, and only using the hands and wrists to spin the rope.  Stay tall and work on your breathing.  Don’t tuck the legs when you jump.  Should look the same as your single unders just a bit higher.  Pick a KB weight to finish this in 16 minutes!


Scaling Options:

Double Unders or 2x Single Unders


Thruster (20 Minutes)

1 Rep Max

*New Test for our Movement of the Month for October!  We will try to work the overhead portion and the squat portion and try to get a bit stronger and more athletic to transfer power from the squat to the press this month!  You can go from a rack or from the ground for this!

Skill Work