WARM-UP
2:00 CARDIO CHOICE
INTO….
EMOM X 3 MINUTES
:30 HIGH KNEES
:30 AIR SQUATS
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 - DB SEESAW UPRIGHT ROWS
1:15 - DB SUMO DEADLIFT
1:15 - ALT. V-UPS
1:15 - GLUTE BRIDGE HOLD
FULL-BODY SPRINT WORKOUT
AMRAP X 7 MINUTES
10 DB FACING UP-DOWNS
10 TUCK JUMPS
10 WEIGHTED SIT-UPS
-1:00 REST-
AMRAP X 6 MINUTES
8 DB FACING UP-DOWNS
8 TUCK JUMPS
8 WEIGHTED SIT-UPS
-1:00 REST-
AMRAP X 5 MINUTES
6 DB FACING UP-DOWNS
6 TUCK JUMPS
6 WEIGHTED SIT-UPS
FINISHER
AMRAP X 5 MINUTES
:30 HOLLOW HOLD
10 GLUTE BRIDGES
10 TUCK-UPS
FRIDAY 7.24 PARK PROGRAM
WARMUP:
15 MIN EMOM
1 - 10/10 LATERAL WALK
2 – BOTTOM OF SQUAT HOLD
3 - 5/5 SINGLE LEGGED DL
4 – 20 SHOULDER TAPS
5 – BEAR HOLD
WOD:
TABATA: ROW
TABATA: V UPS
TABATA: SPRINT
TABATA: PUSH UPS
1 MIN REST BTWN TABATA
FUN FINISHER: TIC TAC TOE
PARKING LOT
Warmup
400M run
20 Iron Cross
20 Glute Bridge
10 90-90 Hip Opener
10 Cat Cows
2 x
5/5 Windmill + 5/5 shoulder circles
10 PVC pass throughs
10 PVC press
10 PVC OHS
1x:
5 HIgh Snatch Pulls
5 High hang Muscle Snatches
5 OHS
15 min to build to a challenging weight or just move and practice.
2 Snatch DL + Snatch
Conditioning
EMOM 20 of:
Min 1: 200m run
Min 2: 5 Hang Power Snatch + 10 OHS
Min 3: 20 Wallballs
Min 4: :30 Wall Sit