1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - DB DEADLIFTS
MOVT 2 - BURPEES
PUSH X PULL STRENGTH
3 SETS ON A 15:00 CLOCK
20 DB DEATH MARCHES
10 LUNGE+LUNGE+DB BENT OVER ROWS*
*1 REP = LUNGE (R) + LUNGE (L) + DB BENT OVER ROW
PUSH X PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 JUMPING LUNGES
14 ALT DB HANG POWER SNATCH
THURS. 9.17 PARKING LOT
WARM-UP
400 METER RUN
3 ROUNDS
10 PVC PASS THRUS
10/10 PVC AROUND THE WORLDS
10 TEMPO AIR SQUATS (3111)
INTO…
3 ROUNDS
10 PVC PIPE OHS
10 ALT. SAMSON LUNGES
10 BOOTSTRAPS
SKILL
3 SETS FOR QUALITY
5 TEMPO OHS (3131) (45/35) (35/15)
10 ALT. COSSACK SQUATS
WORKOUT
4 SETS FOR QUALITY
10/10 SPLIT SQUATS (53/35)(35/26)
1:00 CROSSBODY HOLD (:30 EACH SIDE)*
10 DBL KB TEMPO FRONT SQUATS (30X1)
1:00 DBL KB FRONT RACK HOLD
*FOR THE CROSSBODY HOLD, ONE ARM IN KB OH HOLD AT EXTENSION WHILE OTHER HOLDS IN FARMERS HOLD. SWITCH POSITION AT :30.
THURSDAY 9.17 PARK PROGRAM
WARM-UP
400 METER RUN
3 ROUNDS
10/10 SHOULDER CIRCLES
10 TEMPO AIR SQUATS
INTO…
3 ROUNDS
10 ALT. SAMSON LUNGES
10 BOOTSTRAPS
SKILL - TURKISH GET UPS
3 SETS OF:
4 ALT TURKISH GET UPS
10 SINGLE ARM KB SWINGS (L/R)
WOD - 4 SETS FOR QUALITY
10/10 SPLIT SQUATS (53/35)(35/26)
1:00 CROSSBODY HOLD (:30 EACH SIDE)*
10 DBL KB TEMPO FRONT SQUATS (30X1)
1:00 DBL KB FRONT RACK HOLD
*FOR THE CROSSBODY HOLD, ONE ARM IN KB OH HOLD AT EXTENSION WHILE OTHER HOLDS IN FARMERS HOLD. SWITCH POSITION AT :30.