monday 5/3

julia
Monday, May 3, 2021 - 02:03

MONDAY 5.3

WARM-UP

2:00 CARDIO CHOICE

INTO…

EMOM X 8 MINUTES (:45 WORK / :15 REST)

MIN 1 - MAX REPS OF WALL BALL SQUATS

MIN 2 - MAX REPS OF WALL BALL PUSH PRESS

MIN 3 - MAX REPS OF 5 SCAP PUSH UPS 

MIN 4 - :15 ACTIVE HANG INTO MAX UPS

REPEAT!

STRENGTH

BACK SQUAT

1X5@ 70%

1X5@ 75%

3X5@ 80%

*BASE PERCENTAGES OF 5-REP HEAVY.

WORKOUT

AMRAP X 12 MINUTES

4-6-8-10 AND SO ON…

WALL BALLS (20/14)(14/10)

HAND RELEASE PUSH-UPS

WEIGHTED AB-MAT SIT-UPS (USE SAME BALL FOR BOTH WALL BALLS AND AB-MAT-SIT-US. 

(SCORE IS ROUNDS + REPS)

VIRTUAL PROGRAMMING 5.3

WARM-UP

2:00 CARDIO CHOICE

INTO…

EMOM X 3 MINUTES

MIN 1- :45 SLOW DB FRONT SQUATS

MIN 2 - :45 SLOW DB ROMANIAN DEADLIFT

MIN 3 - :45 TUCK HOLD

FULL-BODY WORKOUT

EMOM X 8 MINUTES

MIN 1 - MAX DB SQUAT CLEANS

MIN 2 - MAX SQUAT HOLD

-REST 2:00-

EMOM X 8 MINUTES

MIN 1 - MAX BURPEE OVER DBS

MIN 2 - MAX SQUAT HOLD

FINISHER

AMRAP X 5 MINUTES

:30 PLANK HOLD

25 PLANK ROTATIONS