POWER ENDURANCE

Warm up
Foam Roll
5 Minute Jump Rope/10 Minute Jog
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“Jonesworthy”:
Squat: 60, 50, 40, 30, 20, 10
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 15, 12, 10, 8, 6, 3
First round: 60x Squats + 40x KBS + 15x Pull-up
Second round: 50x Squats + 32x KBS + 12x Pull-up
Etc
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Cool Down
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DRI-FIRE
STANDARDS
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Jeanna's Class

STRENGTH

Warm up
Foam Roll
15 Minute Run

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Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)

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Cool Down

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DRI-FIRE
STANDARDS

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Jeanna's Class

POWER

Warm up
Foam Roll
Jump Rope 10 Minutes
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10 Rds With 30 LBS Ruck
10 Squats
1 Hill Sprint at Waugh Park
10 Cheerleader Jumps at Top
Walk Down Restart
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Cool Down
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DRI-FIRE
STANDARDS
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Jeanna's Class

STRENGTH

Warm up
Foam Roll
15 Minute Row
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Squat
3 RDS x 5REPS
65,75,85(%of 1RM)

Press
3 RDS x 5REPS
65,75,85(%of 1RM)
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Cool Down
3 x 2 Minutes Bas Rds
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DRI-FIRE
STANDARDS(LOW LIGHT)
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POWER

Warm up
Foam Roll
Jump Rope 10 Minutes
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3x20m Walking Lunge W/RUCK
Then W/RUCK
2x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
3x5 Knee Jump

Then:
5x5 Jump Squat W/RUCK
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Cool Down
Shadow Boxing
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Jeanna's Class

STRENGTH

Warm up
Foam Roll
10 Minute Run
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Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)

Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
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Cool Down
20 DU-20 PU-20 Burpees

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DRI-FIRE
STANDARDS
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Jeanna's Class

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

ROCK CLIMBING