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 8.31 PARK PROGRAM
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WARMUP – 10 MIN AMRAP 100 M RUN 10 AIR SQUATS 100 M SIDE SHUFFLE (L) 10 SCAPULA PUSH UPS 100 M SIDE SHUFFLE (R) 5 INCH WORMS
WOD – IN 5 MIN: 50 GOBLET SQUATS AMRAP BURPEES
IN 5 MIN: 50 SIT UPS AMRAP KB SWINGS
IN 5 MIN: 50 REVERSE LUNGES AMRAP BOX JUMPS
IN 5 MIN: 50 SINGLE ARM KB THRUSTERS AMRAP RUN
2 MIN REST BETWEEN
FINISHER – ON A 5 MIN CLOCK MAX PLANK HOLD |
* 100 M RUN EVERY TIME YOU BREAK
PARKING LOT
3 people per station
4 ROUNDS 1 MIN ON 30 SEC REST
EVERY NEW RND - 3 BURPEES @ DB, CORE , KBS
1 MIN REST B/N stations
ROWERS
EVERY ROUND INCREASE DAMPER & decrease CAL RND
RND 1 DAMPER 6- 14 CAL
RND 2 DAMPER 7- 13 CAL
RND 3 DAMPER 8 -12 CAL
RND 4 DAMPER 9 -11 CAL
BIKE
EVERY ROUND INCREASE DAMPER & decrease CAL RND
RND 1 DAMPER 6- 14 CAL
RND 2 DAMPER 7- 13 CAL
RND 3 DAMPER 8 -12 CAL
RND 4 DAMPER 9 -11 CAL
RUNNER
RND 1 50 JUMP ROPES 100 METER SPRINT
RND 2 40 JUMP ROPES 100 METER SPRINT
RND 3 30 JUMP ROPE 100 METER SPRINT
RND 4 20 JUMP ROPE 100 METER SPRINT
2 MIN REST
KB’s START EACH RND WITH 3 BURPEES
RND 1 AMRAP SWING TO SQUAT
RND 2 AMRAP SWING TO CURTSY (r)
RND 3 AMRAP SWING TO CURTSY (l)
RND 4 AMRAP SWINGS
DB’s START EACH RND WITH 3 BURPEES
RND 1 AMRAP ALT DB SNATCHES
RND 2 AMRAP ARNOLD PRESSES
RND 3 AMRAP S/A HP C&J (L)
RND 4 AMRAP S/A HP C & J (R)
CORE START EACH RND WITH 3 BURPEES
RND 1 AMRAP MOUNTAIN CLIMBERS
RND 2 AMRAP BICYCLES
RND 3 AMRAP SCISSORS
RND 4 AMRAP FLUTTER KICKS
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