WARMUP:
10 Scorpions
12 Prone Angels
10/10/10 Prone I/Y/T
3 x
:45 Easy Row
:15 Hollow Hold
:15 Superman
STRENGTH/ SKILL
KIPPING DRILLS
E 2 MINS FOR 8 MINS
OPTION 1:
0 KIPPING SWINGS
2 NEGATIVE PULL UPS
10 PLANK UP-DOWNS
:30 PLANK HOLD
OPTION 2
E 2 MINS FOR 8 MINS
KIPPING PULL UPS
(CHOOSE A NUMBER YOU CAN HIT FOR CONTINUOUS REPS AND STAY WITH THAT NUMBER FOR ALL 4 SETS)
10 PLANK UPS-DOWNS
:30 PLANK HOLD
OPTION 3
E2 MINS FOR 8 MINS
BUTTERFLY PULL-UPS/MUSCLE UPS
(CHOOSE A NUMBER YOU CAN HIT FOR CONTINUOUS REPS AND STAY WITH THAT NUMBER FOR ALL 4 SETS)
10 PLANK UPS-DOWNS
:30 PLANK HOLD
PARKING LOT VERSION
E2 MIN X 8
MAX PUSHUPS
10 PLANK UP-DOWNS
:30 STRAIGHT ARM PLANK
CONDITIONING
AMRAP 18:
20 DB BOX STEP UPS
ROW 500M
20 S/A ALT DB DEVILS PRESS
(50/35)(40/30)
PARKING LOT VERSION
AMRAP 18:
20 DB BOX STEP UPS
400m Run
20 S/A ALT DB DEVILS PRESS
(50/35)(40/30)
TUESDAY 10.6 PARK PROGRAM
WARM UP: 3X
50 FT PLATE WALK
5/5 STANDING LEG OPENERS
10 PLATE GOOD MORNINGS
10 WEIGHTED GLUTE BRIDGES
10 BENT OVER ROWS
WOD:
50 LATERAL LUNGE + PRESS
40 SIT UPS
30 SINGLE LEG DL
20 PULL OVERS
10 PLATE BURPEES
20 PULL OVERS
30 SINGLE LEG DL
40 SIT UPS
50 LATERAL LUNGE + PRESS
FINISHER: 3X
5/5 AROUND THE WORLD
10/10 SA BENT OVER ROWS
15 PLATE CURLS