WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3:00
7 PUSH-UPS INTO MAX MOUNTAIN CLIMBERS OR DOUBLE UNDERS
PUSH X PULL STRENGTH
5 SETS
ON A 3:00 RUNNING CLOCK
10 DB POWER CLEANS
10 DB PUSH JERKS
1:00 HOLLOW BODY HOLD
PUSH X PULL WORKOUT
AMRAP X 15 MINUTES
8 SA DB POWER CLEANS (R)
8 SA DB PUSH JERKS
8 SINGLE DB ALT. FR LUNGERS (R)
50 MOUNTAIN CLIMBERS
8 SA DB POWER CLEANS (L)
8 SA DB PUSH JERKS (L)
8 SINGLE DB ALT. FR LUNGS (L)
TUESDAY 7.28 PARKING LOT WORKOUT
WARM-UP
200 METER RUN
INTO…
2 SETS
10 KANG SQUATS
20 GLUTE BRIDGES
10 UP-DOWN + BROAD JUMP
10 PVC PASS THROUGHS
5/5 BIRD DOGS
10 CATCOWS
STRENGTH:
DEADLIFT
5x5 @ 31x1
*should be 60%
CONDITIONING:
EMOM 24 of:
Min 1: 15/12 Calorie Row | 18/15 Bike
Min 2: DB Movement*
Min 3: 10 Burpee Box Jump Over
Min 4: REST
*For DB Movement alternate between 12 DB Box Step Overs, and 8 Devils Press. Prescribed Weight is
TUESDAY 7.28 PARK PROGRAM
|
WARMUP: 8 MIN AMRAP :20 BEAR HOLD 10 ALT DEAD BUG 20 SHOULDER TAPS 10 ALT LEG RAISES 10 SUPERMANS
WOD: 4 ROUNDS (45 SEC ON: 15 SEC OFF) MIN 1 - SEATED STRICT PRESS (L) MIN 2 – SIT UPS TO OH PRESS MIN 3 – BENT OVER ROWS (L) MIN 4 – HAND RELEASE PUSH UPS MIN 5 – MOUNTAIN CLIMBERS/PLANK
* MIN 1&3 SWITCH ARMS EACH AROUND
FINISHER: 5 MIN EMOM 10 SINGLE DB CURLS |
10 TRICEP EXTENSIONS