FRIDAY 7/24/2020

julia
Friday, July 24, 2020 - 01:21

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