WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON/:10 OFF)
MOVT 1 - JUMPING JACKS
MOVT 2 - UPDOWNS
*BOTH MOVEMENTS ARE A SET
PUSH X PULL STRENGTH
5 SETS
AMRAP X 1:30 MINUTES
1 DB DEADLIFT
2 DB HANG POWER CLEANS
3 DB THRUSTERS
-REST :30 B/T SETS
*PICK UP WHERE UP LEFT OFF
PUSH X PULL WORKOUT
3 SETS ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
8 DB UP-DOWNS
10 RENEGADE ROWS
12 DB HANG SQUAT CLEAN
-REST 1:00 MINUTE
TUESDAY 7.21 PARK PROGRAM
WARM UP -
|
5 MIN EMOM 30 SINGLES THEN SAMSUN LUNGES |
BODYWEIGHT PUMP -
7 MIN AMRAP
10 UP/DOWNS OVER THE DB
20 HEEL TAPS
30 MOUNTAIN CLIMBERS
WOD -
BUY IN: 100 SINGLE UNDERS (50 DOUBLES)
5 ROUNDS
10 DB SNATCHES (L/R)
20 FRONT RACK WALKING LUNGES
10 SHOULDER TO OVERHEAD (L/R)
CASH OUT: 100 SINGLE UNDERS (50 DOUBLES)
WARM-UP
400 METER RUN
INTO…
AMRAP X 4 MINUTES
10 GROINERS + ROTATION
8 COSSACK SQUATS
6 BURPEES
INTO…
5 DEADLIFTS
5 FRONT SQUATS
5 STRICT PRESS
*USING BARBELL
-REST :20 B/T SETS
STRENGTH
ON A 15:00 CLOCK
BUILD TO A HEAVY FOR THE DAY
1 CLEAN DEADLIFT + 2 POWER CLEANS
WORKOUT
EVERY :30 FOR 20 MINUTES
2 POWER CLEANS
*BEGINNERS SHOULD SCALE WEIGHT TO A MODERATE LOAD AND PERFORM 3-5 REPS ON THE MINUTE, RESTING AS NEEDED TO ENSURE PROPER MECHANICS