WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
10 DB BENT OVER ROWS
8 LATERAL JUMPS OVER DB
3/3 SINGLE DB DEADLIFTS
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK
15 SLOW GOOD MORNINGS
7/7 SINGLE DB AROUND THE WORLDS
1:00 BEAR CRAWL
FULL-BODY SPRINT WORKOUT
EMOM X 8:00 MINUTES
MIN 1 - :50 ALT DB HANG SNATCH
MIN 2 - HARD CARDIO PUSH
-REST :30
EMOM X 2 MINUTES
MIN 1 - :50 DB SLIDES
MIN 2 - MAX EFFORT CARDIO PUSH
FINISHER
EMOM X 6:00 MINUTES
MIN 1 - :45 HEEL TAPS OVER DB
MIN 2 - :45 SLOW HOLLOW ROCKS
6.26 PARK PROGRAM
WARM UP - PLANK RELAYS
WOD -
0:00 - 2:00
20 M SPRINT
10 BURPEES
2:00 - 4:00
20 M SPRINT
10 AIR SQUATS
4:00 - 5:00 REST
5:00 - 7:00
20 M SPRINT
10 PUSH UPS
7:00 - 9:00
20 M SPRINT
20 JUMPING JACKS
9:00 - 10:00 REST
10:00 - 12:00
20 M SPRINT
20 MOUNTAIN CLIMBERS
12:00 - 14:00
20 M SPRINT
20 JUMPING LUNGES
14:00 - 15:00 REST
15:00 - 17:00
20 M SPRINT
20 SIT UPS
17:00 - 19:00
20 M SPRINT
20 TUCK JUMPS
FINISHER -
IN GROUPS OF 4:
100 AIR SQUATS
100 REVERSE LUNGES
100 PUSH UPS
100 SIT UPS
Friday Parking lot
Warmup
1 x
20 Iron Cross
20 Glute Bridge
10 90-90 Hip Opener
10 Cat Cows
2 x
200m run
5/5 DB Windmill
10 KB Swings
10 Half Burpees
10 Squats (2 Normal, 2 Offset, 2 Offset other way, 2 Wide, 2 Close
PLYO
4x
50’ Alternate Leg Bounding Broad Jumps
Over and Back Lateral Jump + 15m Sprint
Barrier Jumps (3) + 15m Sprint
Conditioning
@0:00
21-15-9
Front Squats*
200m run* after every set
@9:00
21-15-9
Lateral burpees over DB*
DeadLifts*
@18:00
AMRAP 10
10 Front Squats
200m run
10 Lateral Burpees Over DB