WARM-UP
ON A 5:00 RUNNING CLOCK
2:00 CARDIO CHOICE
10 DB SUITCASE LUNGES
10 DB CURL TO PRESS
10 UP-DOWNS
FULL-BODY STRENGTH
E2MOM X 10 MINUTES
6 LUNGES(R) + LUNGE (L) + DB BENT OVER ROWS*
*1 REP = LUNGE (R) + LUNGE (L) +BENT OVER ROW
FULL-BODY WORKOUT
AMRAP X 6 MINUTES
10 SINGLE DB BENT OVER ROW
10 SINGLE GROUND TO OVERHEAD
10 UP-DOWNS + MOUNTAIN CLIMBERS
-REST 1:00-
AMRAP X 6 MINUTES
8 SINGLE DB BENT OVER ROWS
8 SINGLE DB GROUND TO OVERHEAD
8 UP-DOWNS + MOUNTAIN CLIMBERS
-REST 1:00-
AMRAP X 6 MINUTES
6 SINGLE DB BENT OVER ROWS
6 SINGLE DB GROUND TO OVER HEAD
10 UP-DOWNS + MOUNTAIN CLIMBERS
FINISHER
FOR QUALITY
MAX TIME IN ANY STYLE PLANK FOR 5:00
MONDAY 9.21 PARK PROGRAM
|
WARM UP: 400 M RUN THEN… |
EMOM X 3 MINUTES
5 INCH WORMS + MAX GOOD MORNINGS
|
STRENGTH: E2MOM X 10 MIN 6 LUNGES (L) + 6 LUNGES (R) + DB BENT OVER ROWS
WOD: 8 ROUNDS :30 FLOOR PRESS :30 ROMANIAN DL :30 FRONT SQUATS :30 WEIGHTED SIT UPS 1 MIN REST BTWN ROUNDS
FINISHER: 5 MIN PLANK (IF YOU BREAK CHANGE THE PLANK STYLE) |
PARKING LOT - CIRCHIIT
7mins @ each station 90 sec rest
RUNNERS
300,200,100METERS
30,20,10
GOBLET ALT SIDE LUNGES
BARBELLS/ DBS
30,20,10
FRONT SQUATS
SQUATS THRUSTS
BIKES
30,20,10
DAMPER 5 CAL
AIR SQUATS
ROWERS
30,20,10
DAMPER 8 CAL
V-UP BALL PASSES