WARMUP:
3:00 EASY MACHINE (SPRINT LAST :10)
20 BANDED GOOD MORNINGS
20 BANDED STEPS
20 SLOW BANDED PRESSES
THEN
BAR FLOW
1X (5 HIGH PULL + 3 TALL CLEAN
2X (1 MUSCLE CLEAN + 1 POWER CLEAN + FRONT SQUAT
IN 10 MIN
CONTINUE TO
BUILD TO A CHALLENGING
POWER CLEAN
CONDITIONING:
5 X
AMRAP 2:00 OF:
10/7ROW
MAX SQUAT CLEANS W/ REMAINING TIME
-REST 2:00 BETWEEN AMRAPS-
*WEIGHTS:
RX
M: 135-165-185
F: 95-105-110
M.75-95-115
F: 55-75-95
VIRTUAL PROGRAMMING 11.6
WARM-UP
ON A 5 MINUTE CLOCK
1:00 CARDIO CHOICE
1:00 SINGLE UNDERS
50 MOUNTAIN CLIMBERS
40 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
EMOM X 6 MINUTES
“30 ELBOW TO HAND PUSH-UPS + :30 PLANK HOLD
INTO…
EMOM X 6 MINUTES
:30 ALT DB SNATCHES
** NO REST BETWEEN EMOMS
FULL-BODY SPRINT WORKOUT
EMOM X 4 MINUTES
10-12 ALT SINGLE ARM DB UP-DOWNS
-REST 1:00-
EMOM X 8 MINUTES
MIN 1 - :45 ALT DB SNATCH
MIN 2 - :45 DOUBLE UNDERS
-REST 1:00-
EMOM X 8 MINUTES
MIN 1 - :45 ALT SINGLE DB UP-DOWNS
MIN 2 - :45 DOUBLE UNDERS
FINISHER
1 SET
:45 PLANK
-:15 REST
:45 SIDE PLANK
-:15 REST
:45 SIDE PLANK
-:15 REST
:45 PLANK
-:15 REST
:45 HOLLOW HOLD