MONDAY 8.17
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
20 JUMPING JACKS + 20 DB TOE TAPS
FULL-BODY STRENGTH
4 SETS
AMRAP X 3 MINUTES
6 DB DEADLIFTS
4 DBL DB SWINGS
2 DB HANG SQUAT CLEANS
-REST 1:00 B/T SETS
FULL-BODY WORKOUT
AMRAP X 14 MINUTES
10 DB SUMO DEADLIFT HIGH PULLS
:30 CARDIO CHOICE
10 DB ALT. LUNGES
:30 CARDIO CHOICE
-REST AS NEEDED B/T SETS-
FINISHER
3 SETS
20 RUSSIAN TWISTS
15 V-UPS
20 BIRD DOGS
MONDAY 8.17 PARK PROGRAMMING
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WARMUP – 3X 50 M SIDE SHUFFLE L 50 M SIDE SHUFFLE R 10 BIRD DOGS 10 PIKE TO PLANK 10 COSSACK SQUATS
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WOD - 4 ROUNDS (25 MIN CAP)
400 M RUN
20 HOLLOW ROCKS
20 FRONT RACK WALKING LUNGES
20 DB SNATCHES
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FINISHER – 3X 20 RUSSIAN TWISTS 20 GLUTE BRIDGES 20 DB TOE TAPS |
PARKING LOT PROGRAMMING
CIRCHIIT BREAKER
6 min EMOM 90 SEC. REST B/N STATIONS
DUMBBELLS
MIN 1 - 12-15 - RENEGADE ROWS W/ PUSH-UP
MIN 2 - 12-15 CHEST PRESS
MIN 3 - 12-15 CHEST FLIES
CORE
MIN 1 - 15-20 LEG RAISE W/ REVERSE CRUNCH
MIN 2- 15-20 STRAIGHT LEG AB MAT SIT-UPS
MIN 3- 15-20 HOLLOW ROCKS
KETTLEBELLS
MIN 1- 12-15 GOBLET SIDE LUNGES (L)
MIN 2- 12-15 GOBLET SIDE LUNGES (R)
MIN 3- 15-20 SUMO DEADLIFTS
RUNNERS
MIN 1 -100 JUMPROPES
MIN 2 - 4 PARKING LOT SPRINTS
MIN 3 - 12-15 BURPEES
BIKE
MIN 1 - DAMPER 10 - 10 CAL
MIN 2- DAMPER 5 - 10 CAL
MIN 3 - DAMPER 1 - 10 CAL
ROWERS
MIN 1 - DAMPER 10 - 10 CAL
MIN 2- DAMPER 5 - 10 CAL
MIN 3 - DAMPER 1 - 10 CAL