THURSDAY 9/24/2020

julia
Thursday, September 24, 2020 - 00:54

WARM-UP

1:00 CARDIO CHOICE

INTO…

3 SETS

:30 DB STRICT PRESS

:30 GOBLET SQUATS

INTO…

AMRAP X 1 MINUTES

MAX ALT. V-UPS

PUSH X PULL STRENGTH

EMOM X 15 MINUTES

MIN 1 - :25 SPLIT SQUAT (R)  / (L)

MIN 2 - :25 SINGLE ARM UPRIGHT ROW (R) / (l)

Min 3 - :50 PLANK

PUSH X PULL WORKOUT

4 SETS FOR MAX REPS

1:00 DB REVERSE LUNGES

-REST :30-

1:00 DB HANG POWER CLEANS

-REST :30

1:00 HOLLOW BODY FLUTTER KICKS

-REST 1:00 B/T SETS

 

THURSDAY 9.24 PARK PROGRAM

 

WARM UP: 3 ROUNDS

200 M RUN

PVC WARMUP –

10 SCAPULA ELEVATIONS

10 AROUND THE WORLD

5 KANG SQUATS

 

SKILL: PVC PIPE P.O.P

 

WOD: 25 MIN CAP

BUY IN: 400 M RUN

10 ROUNDS

10 BARBELL BENT OVER ROWS

10 PUSH PRESSES

15 TUCK UPS

CASH OUT: 400 M RUN

 

FINISHER:

6 MIN EMOM

P1 - :45 BARBELL CURLS

P2 - :45 HOLLOW HOLD

 

THURSDAY PARKING LOT 

6 rounds 45 sec on 15 sec rest 

1 MIN REST B/N STATIONS

 

BIKES 

DAMPER 10- 9+ cal each rnd 

 

DB’s 

MANMAKERS 

 

ROWERS

DAMPER 10- 9+ CAL each round 

 

CORE

CROSS BODY MOUNTAIN CLIMBERS

 

RUNNERS

LOT SIDE SHUFFLES