FRIDAY 8/6/2020

julia
Friday, August 7, 2020 - 01:17

WARM-UP

2:00 CARDIO CHOICE

INTO…
EMOM X 3 MINUTES

5 SIT-UPS

10 JUMPING AIR SQUATS

30 MOUNTAIN CLIMBERS
 

FULL-BODY STRENGTH

E2MOM X 14 MINUTES

8 DB SUMO ROMANINIAN DEADLIFTS

4 DB MANMAKERS*

*1 MANMAKER = DB PUSH-UP + ROW (R) + ROX (L) + SQUAT CLEAN

 

FULL-BODY SPRINT WORKOUT

EMOM X 8 MINUTES

MIN 1 - 15 WEIGHTED SIT-UPS

MIN 2 - :50 CARDIO CHOICE

-REST 1:00

EMOM X 6 MINUTES

MIN 1 - 8 DB RENEGADE ROWS

MIN 2 - :50 CARDIO CHOICE

-REST 1:00

EMOM X 4 MINUTES

MIN 1- 20 GLUTE BRIDGES

MIN 2 - :30 SIDE PLANK (R) / :30 SIDE PLANK (L)

 

Park 

WARM-UP

Run across FIELD

2 ROUNDS

:30 SQUATS

:30 DUCK WALKS

:30 DEATH MARCHES

:30 PLANK TO PUSH-UPS

:15 PIGEON POSE (R)

:15 PIGEON POSE (L)

:30 SLOW ROLL DOWNS

:15 IT STRETCH (R)

:15 IT STRETCH (L)

:15 SHOULDER CIRCLES (R)

:15 SHOULDER CIRCLES (L)

 

WOD #1 

PARTNER SUICIDE SPRINT RELAY

3 MIN AMRAP

ONE SPRINTS OTHER HOLDS PLANK UNTIL THEY GET BACK THEN SWITCH

REST 1 MIN

3 MIN AMRAP

ONE SPRINTS OTHER SQUATS UNTIL THEY GET BACK THEN SWITCH

 

WOD #2 

4- 7 MIN AMRAPS

90 seconds rest between amraps

 

PLATES

12 PLATE GROUND TO OVERHEAD

12 OH WALKING LUNGES

12 BURPEES TO PLATE

 

CORE

12 SIT-UPS

12 LEG RAISES

24 MNT CLIMBERS

 

DB’S

12 OH PULL OVERS WITH V-UP

12 HANG SQUATS CLEAN (6 EACH ARM)

12 PUSH-PRESS (6 EACH ARM)

 

PLYO

80 JUMPROPES

12 JUMP SQUATS

12 JUMPING JACKS

 

PARKING LOT 

Warmup

200M run 

10 Half Burpees

10 Bootstrap Squats 

200m Run

10 Block and Twists 

10 GLUTE Bridges

20 shoulder taps

 

Conditioning:

Every 4 Minutes x 5 for 20 Minutes

60 DU

30 ALT KB Snatch

15 OH Lunge steps

5 Burpees

Rest 3 min

EMOM 12 Minutes

1- 20 V-ups

2- 16 DB Strict Press 

3- Lunge Hold right :45

4- Lunge Hold left :45

 

Rest 2:00

 

800m run FT