Friday 9/25/2020

julia
Friday, September 25, 2020 - 01:35

WARM-UP

2:00 CARDIO CHOICE

INTO…

EMOM X 3 MINUTES

5 SIT-UPS

10 JUMPING AIR SQUATS

30 MOUNTAIN CLIMBERS

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

8 DB SUMO DEADLIFT HIGH PULLS

16 QUAD HEEL TAPS 8/8

FULL-BODY SPRINT WORKOUT

EVERY 3:00 X 5 SETS

10 BURPEE + SIDE SHUFFLE*

20 MOUNTAIN CLIMBERS

50 SINGLE UNDERS

*1 REP = 1 BURPEE + 3 SHUFFLE OUT AND BACK

FINISHER

“TABATA”

4 SETS ):20 ON/ :10 OFF)

MOVT 1 - DEADBUGS

MOVT 2 - TUCK HOLDS

 

FRIDAY 9.25 PARK PROGRAM

WARM UP:

4 MIN: PLANK SLAM (12 SLAMS)

THEN…

4 MIN: ROLL AND DOUBLE UNDERHAND TOSS (10 TOSSES)

 

SKILL: MEDBALL CLEAN P.O.P

 

WOD: 10 MIN TO COMPLETE

30-20-10-20-30

STEP UPS (W/MEDBALL)

MED BALL CLEANS

REST 3 MIN

10 MIN TO COMPLETE

30-20-10-20-30

PUSH UPS (HANDS OR FEET ON BALL)

V-UP (W/MEDBALL)

 

CASHOUT: 400 M RUN

 

FRIDAY PARKING LOT

Warmup:

2 rounds

100’ Parking lot Sprint

10 Half Burpees

10 Pushups w/ Rotation

10 Air Squats

10 Good Mornings

100’ Parking lot Sprint

Rest 1:00

 

Conditioning:

AMRAP In 10:00 Of: 

Row 150m 

8 Burpees Over The Rower 

8 Box Jumps w/ Step Down - 24/20”

 

Rest 4:00 

 

AMRAP In 10:00 of:

40 DU

20 Thrusters 

20 DB Box Step Overs