WARMUP:
3 ROUNDS
1:00 MACHINE
5 GOBLET SQUATS W 2 SEC PAUSE
10 JUMP SQUATS
16 BIRD DOGS
BACK SQUATS (CYCLE 2)
E2MOM X 5
8 REPS (BUILDING)
SUPERSET:
:30 WALL SIT
CONDITIONING
10 MIN EMOM
M1: 12/14 CAL ROW/BIKE
M2: 10 THRUSTERS (95/65) (115/75) (135/95)
VIRTUAL PROGRAMMING MONDAY 10.5
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
20 JUMPING JACKS+ MAX BODY-WEIGHT GOOD MORNINGS
FULL-BODY STRENGTH
AMRAP X 10 MINUTES
12 DB HANG POWER CLEANS
10 DB PUSH JERKS
8 DB FRONT SQUATS
FULL-BODY WORKOUT
EMOM X 9 MINUTES
MIN 1 - :45 ALT DB HANG CLEAN TO PRESS
MIN 2 - :45 SQUAT JUMPS
MIN 3 - :45 DOUBLE UNDERS
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - SINGLE DB BICEP CURLS
MVMT 2 - SINGLE DB TRICEP EXT
MONDAY 10.5 PARK PROGRAM
|
WARM UP – 3X 200 M RUN 10 KANG SQUATS 10/10 SA DB SWINGS 10/10 SA UPRIGHT ROWS 10 JUMP SQUATS
|
WOD: 3 X 5 MIN
|
AMRAPS 50 FRONT SQUATS MAX REP WEIGHTED SIT UPS
REST 2 MIN 50 DB FLOOR PRESS MAX REP RUSSIAN TWISTS
REST 2 MIN 50 DB HANG CLEAN AND JERK MAX REP TUCK UPS
CORE FINISHER: |
:45 PLANK/:15 REST
:45 SIDE PLANK (R/L)/:15 REST
:45 PLANK/:15 REST
1:00 HOLLOW HOLD
PARKING LOT
Monday
5 rounds 45 sec on 15 sec rest
1 min rest
Runners
Suicide sprints
DBS
DB CLEAN & JERKS
BIKES
DAMPER 6- 9 + CALS
BARBELLS
BACK ROWS
ROWERS
DAMPER 8 - 9+ CALS
KB
WINDMILLS