WARM-UP
1:00 CARDIO CHOICE
INTO....
AMRAP X 4 MINUTES
25’ SLOW BEAR CRAWL
25 MOUNTAIN CLIMBERS
25 HIGH KNEES
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK...
16 GLUTE BRIDGE FLOOR PRESS
16 WEIGHTED GLUTE BRIDGES
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 PUSH-UPS
1:00 BURPEES
1:00 ALT REVERSE LUNGES
-REST 1:00-
FINISHER
FOR QUALITY
MAX TIME IN ANY STYLE PLANK FOR 5:00
CORSSFIT INDOOR PROGRAMMING 10.12
WARM-UP:
3:00 BLOOD FLOW
EMOM 6 OF:
MIN 1: 3 SLOW SPLIT SQUATS, EACH LEG (5 SECOND DESCENT)
MIN 2 10 LAT BANDED STEP E/S
MIN 3: 10 BANDED AIR SQUATS
STRENGTH:
BACK SQUAT
BACK SQUATS
E2MOM X 5
6 REPS (BUILDING)
*THIS SHOULD BE HEAVIER THAN LAST WEEK
SUPERSET:
10 SLOW ECCENTRIC PLATE ACROSS CHEST
GOOD MORNINGS
CONDITIONING:
AMRAP 14 OF:
:30 WALL SIT
12 DB SNATCHES @ 2 (50/35)(40/30)
18 WALL-BALLS
10 JUMP SQUATS (NO WEIGHT) (TOUCH OBJECT 6” OUT OF REACH)
OUTDOOR PARK PROGRAM 10.12.20
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WARM UP – 400 M RUN 6 MIN EMOM MIN 1 – SPLIT SQUATS MIN 2 – GOOD MORNINGS MIN 3 – 2 SHOULDER TAPS + PLANK WOD - 3 ROUNDS FOR TIME W/ PARTNER 50 WALL BALLS 100 KB SWINGS EACH REST 2 MIN BETWEEN EACH ROUND FINISHER - 3 ROUNDS 20 BALL SLAMS 20 WEIGHTED SIT UPS |