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MONDAY 10.26
WARM-UP
3:00 BLOOD FLOW
3 RDS
5 WALL-BALL SQUATS + 5 WALL-BALLS
10 LAT BANDED STEP E/S
10 BANDED AIR SQUATS
1:00 90-90S
STRENGTH:
BACK SQUAT
BACK SQUATS (CYCLE 2)
E2MOM
2 REPS (BUILDING)
*THIS SHOULD BE HEAVIER THAN LAST WEEK
On the last set MAX reps in a minute
** the max rep portions are getting very hard due to the load increase. The key is to stay under the bar for that entire minute. You can stand around and do nothing for a portion of the time, but keep that bar on
SUPERSET:
10 ALT DB ARNOLD PRESS
CONDITIONING:
6 rounds of:
Against a 2:00 Clock:
250m ROW/500m Bike Erg
AMRAP Wall-ball w/ Remaining Time
Rest 1:00
VIRTUAL 10.26
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 DB GOBLET SQUATS
:30 PLANK
:30 CARDIO CHOICE
FULL-BODY STRENGTH
E2MOM X 10 MINUTES
16 PIKES SHOULDER TAPS
10 SINGLE DB GOBLET SQUATS
FULL-BODY WORKOUT
- AMRAP X 10 MINUTES
7 UP-DOWNS
7 PUSH-UPS
7 DB FRONT SQUATS
-REST 3:00 B/T EFFORTS
- AMRAP X 3 MINUTES
MAX EFFORT BURPEES
FINISHER
EMOM X 5 MINUTES
30 RUSSIAN TWISTS + MAX TUCK -UPS
PARK PROGRAM 10.26
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WARM UP – 4 ROUNDS 100 M RUN 10 UP DOWNS 10 GOOD MORNINGS 10 GLUTE BRIDGES :30 PLANK
STRENGTH - 6 MIN EMOM 10 GOBLET SQUATS
WOD – 4 ROUNDS 35 MIN TIME CAP 400 M RUN 40 KB SWINGS 40 SIT UPS |
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PARKING LOT
5 MINS AT EACH STATION 90 SEC REST
CIRCHIIT BREAKER
STATION 1
LADDER 4, 6, 8, 10...
V-UPS
HOLLOW ROCKS
STATION 2
LADDER 4, 6, 8, 10...
BB BACK ROWS
AB MAT SIT-UPS
STATION 3
LADDER 4, 6, 8, 10...
DB SEASAW ROWS
LAYING DOWN LEG RAISES
ROWERS
LADDER 8, 10, 12, 14..
CALORIES
STRAIGHT LEG AB MAT SIT-UPS
BIKES
LADDER 8, 10, 12, 14..
CALORIES
RUSSIAN TWISTS
RUNNERS
80 METERS, 100 METERS, 120 METERS...
CROSSBODY MOUNTAIN CLIMBERS (8, 10, 12…)