WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES*
MIN 1 - :45 SINGLE DB PRESS
MIN 2 - 45 SINGLE DB FRONT SQUATS
*HOLD DB CROSS CHEST
PUSH X PULL STRENGTH
AMRAP X 15 MINUTES*
10 SLOW DIAMOND PUSH UPS
10 SLOW DB CHEST FLYS
10 DB PRONATED BENT OVER ROWS
*FOCUS ON QUALITY OF ROUNDS / REPS OVER QUANTITY
PUSH X PULL WORKOUT
AMRAP X 8 MINUTES
36 DOUBLE UNDERS
12 SINGLE DB FRONT RACK LUNGES*
12 DB SLIDES
*HOLD DB ACROSS CHEST
-REST 2:00-
AMRAP X 6 MINUTES
36 DOUBLE UNDERS
12 SINGLE DB FRONT RACK LUNGES
12 DB SLIDES
TUESDAY PARKING LOT
WARM-UP
400 METER RUN
INTO…
EMOM X 6 MINUTES
MIN 1- :30 INCH WORMS + PUSH-UP
MIN 2- :30 GROINERS (:15 EACH LEG)
STRENGTH
EMOM X 12 MINUTES
MIN 1 - :45 SHOULDER TAPS
MIN 2 - 8-10 SUMO STANCE BARBELL GOOD MORNINGS
MIN 3 - :45 HOLLOW HOLD
WORKOUT
FOR TIME
400 METER RUN
IMMEDIATELY INTO
21-15-9
BARBELL DEADLIFTS (ATHLETES SELECT LOAD ON BAR)
HAND RELEASE PUSH-UPS
IMMEDIATELY INTO
400 METER RUN
TUESDAY 7.14 PARK PROGRAM
WARM UP - 400 M RUN
THEN… 3 ROUNDS
5/5 SHOULDER CIRCLES
10 GOOD MORNINGS
5/5 STANDING HIP OPENERS
WOD -
TABATA 1:
BATTLE ROPE
TABATA 2:
KETTLEBELL SWINGS
TABATA 3:
DUMBBELL DRAGS
TABATA 4:
BOX JUMPS
TABATA 5:
SPRINTS
*1-2 MIN REST BTWN TABATA
CASH OUT: TEAMS OF 4
100 BURPEES