WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 SA RUSSIAN DB SWINGS (R)
10 SA RUSSIAN DB SWINGS (L)
5/5 SINGLE DB DEADLIFTS
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
10 DB THRUSTERS
10 DB SHOULDER TO OVER HEAD
20 RUSSIAN TWISTS
-REST 1:00
AMRAP X 4 MINUTES
8 DB HANG SQUAT CLEANS
8 DB SHOULDER TO OVERHEAD
20 RUSSIAN TWISTS
-REST 1:00-
AMRAP X 3 MINUTES
6 DB HANG SQUAT CLEANS
6 DB SHOULDER TO OVERHEAD
20 RUSSIAN TWISTS
FINISHER
“TABATA”
4 SETS (:20 ON / :10 OFF)
MVMT 1 - DEADBUGS
MVMT 2 - TUCK HOLDS
FRIDAY 8.21 PARK PROGRAM
|
WARM UP – BALL TOSS RELAY
WOD – TEAMS OF 3 60 BURPEES 400 M RUN 90 AIR SQUATS 400 M RUN 120 LUNGES 400 M RUN 150 PUSH UPS 400 M RUN 120 LUNGES 400 M RUN 90 AIR SQUATS 400 M RUN 60 BURPEES |
FRIDAY 8.21 PARKING LOT PROGRAM
Warm Up-400m run
20 Lateral Steps e/s
20 Monster Walks
20 Squats
10 Boot Strappers
PVC Lat Stretch :30 e/s
Clean Warmup: x2
Bar Lat opener x10
High Pull x10
Power Clean x5
Front Squat x5 with 3 sec pause
Hang Squat Clean x3
WORKOUT:
Clean Ladder
+
Run
Core:
2x
1:00 plank Hold
1:00 Sit-ups