WARM-UP:
1:00 CARDIO WARM UP OF YOUR CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING JACKS
10 SIT-UPS
5 UP-DOWNS
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 SIT-UPS
5 BURPEES
FULL-BODY STRENGTH
E2MOM X 14 MINUTES
10 DB ROMAINIAN DEADLIFTS
8 DB BENT OVER ROWS
6 DB GROUND TO OVERHEAD
FULL-BODY WORKOUT
AMRAP X 3 MINUTES
40 DOUBLE UNDERS
20 DB/KB SWINGS
REST 1:00
AMRAP X 2:00 MINUTES
40 DOUBLE UNBDERS
20 DB/KB SWINGS
REST 2:00
EMOM X 8 MINUTES
MIN 1 - :45 DB MUSCLE CLEAN
MIN 2 - :45 BURPEES OVER DB
MONDAY AM OUTDOOR PARK PROGRAM
WARM-UP
AGILITY LADDER DRILL + 100 METER SHUTTLE RUN
Strength -
EMOM X 10 MINUTES
SA OH SQUATS
MIN 1 - 8-10 RIGHT ARM
MIN 2 - 8-10 LEFT ARM
FULL BODY WORKOUT
AMRAP 1 X 6:00 MINUTES
6 RING ROWS
10 HANG POWER CLEANS
REST 1:00 MINUTE
AMRAP 2 X 6:00 MINUTES
100 METER RUN
20 AIR SQUATS
REST 1:00
AMRAP 3 X 6:00
10 PUSH UPS
50 DOUBLE UNDERS/100 SINGLES
REST 2:00 MINUTES
FINISHER
RELAY RACE/GAME
PARKING LOT WORKOUT
WARM-UP
200 METER RUN
:30 SEC. GOOD MORNINGS
10 INCH WORMS
:30 SEC PLANK HOLD
:30 SEC. SQUATS
:30 SEC. GLUTE BRIDGES
10 SHOULDER CIRCLES
10 OH TRICEP STRETCHES
10 FOREARM STRETCHES
STATIONS - 30 SEC. ON 15 SEC REST (8 RNDS) 1 MIN REST B/N STATIONS
1) BATTLEROPES
2) ROWERS - MAX CAL. DAMPER 6
3) STRAIGHT LEG AB MAT SIT-UPS
4) BIKES - MAX CAL. DAMPER 6
5)SUICIDE SPRINTS
6) KB SWINGS TO SQUAT
7) JUMP ROPES