WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
20 MOUNTAIN CLIMBERS
10 DB UPRIGHT ROWS
10 AIR SQUATS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 DB SUITCASE SPLIT SQUATS
8 DEVILS PRESS
PUSH X PULL WORKOUT
EMOM X 15 MINUTES
MIN 1 - :50 DB SUMO DEADLIFT HIGH-PULL
MIN 2 - :50 DB PUSH PRESS
MIN 3 - :50 MOUNTAIN CLIMBERS
FINISHER
EMOM X 6 MINUTES
MIN 1- :45 SINGLE DB BICEP CURLS
MIN 2 - :45 SINGLE DB SKULL CRUSHERS
PARKING LOT
CIRCHIIT MIXER
EMOM 5 MIN
RUNNERS- every min increase burpees
1 burpee +100 meter sprint
↕️ -1 MIN REST-
DUMBBELLS - every min increase FRONT SQUATS
5 FRONT SQUAT + 10 THRUSTERS
-90 SEC REST-
ROWERS - DAMPER 6
EVERY MIN INCREASE BURPEES
1 BURPEE + 100 METERS
↕️ -1 MIN REST-
CORE increase HOLLOW ROCKS EVERY MIN
5 HOLLOW ROCKS + 10 TUCK-UPS
-90 SEC REST-
BIKE- DAMPER 3 increase burpees every min
1 BURPEE + 200 METERS
-1 MIN REST-
KETTLEBELLS increase hp every min
5 SUMO DEADLIFT HP + 10 SWING
PARK
WARM UP – 4 ROUNDS
:30 ALT SHUFFLES
:30 SUPERMANS
:30 LUNGE TO HIGH KNEE
:30 PLANK WALKS
:30 REST
|
WOD – 8 MIN CAP 1 - 40 – 20 – 10 PUSH PRESS STEP UPS/JUMPS
REST 4 MIN |
|
2 – 8 MIN AMRAP 7 BURPEES 5/5 DB HANG POWER CLEANS
REST 4 MIN
3 – 800 M RUN
FINISHER – 3 SETS |
15 SLOW BANDED GOOD
|
MORNINGS |
30 FAST BANDED CURLS