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WARM-UP ON A 5:00 RUNNING CLOCK 1:00 CARDIO CHOICE 100 SINGLE UNDERS 50 MOUNTAIN CLIMBERS 40 JUMPING JACKS 20 HOLLOW HOLDS FULL-BODY STRENGTH DOBLE ALT. TABATA, (:20 ON / :10 OFF)* MOVT 1 - DB PUSH PRESS MOVT 2 - DB RENEGADE ROWS *ALTERNATE MOVEMENTS FOR 8 MINUTES TOTAL FULL-BODY SPRINT WORKOUT 5 SETS (:45 ON / :15 OFF) MOVT 1- CROSSBODY MOUNTAIN CLIMBERS MOVT 2 - SINGLE DB PUSH PRESS* MOVT 3 - ALT DB PWR CLEAN MOVT 4 - CARDIO CHOICE *HOLD DB ACROSS CHEST FINISHER 3 SETS 15 LYING DB TRICEP EXTENSIONS 15 SUPERMANS FRIDAY 9.18 PARK PROGRAM WARM UP - MIXED TABATA: JUMPING JACKS AIR SQUATS JUMPING JACKS SCAPULA PUSH UPS THEN… 5 COUNT BURPEES WOD - WITH A PARTNER BUY IN: 400 M RUN THEN 5 ROUNDS: 10 BURPEES 10 SNUSTERS L 10 SNUSTERS R 10 DEVILS PRESSES CASH OUT: 400 M WEIGHTED RUN/WALK FINISHER - 3 SETS 15 LYING DB TRICEP EXTENSIONS 15 SUPERMANS |
FRIDAY 9.18 PARKING LOT:
Warmup:
In pairs:
*one starts at top/one starts at the bottom
6 rounds:
25/20 cal bike
50 double unders/100s
500m row
rest 2:00
Then:
EMOM 20 of:
Min 1: 16 UB Power Snatches
Min 2: 8-10 Half Burpees (Chest to Floor-Feet to Hands)
Min 3: :40 Max Effort 50’ Shuttle Runs)
Min 4: Rest