MONDAY 8/31/2020

julia
Monday, August 31, 2020 - 01:13

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

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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