WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
5 INCH WORM + PUSH-UP INTO MAX MOUNTAIN CLIMBERS OR DOUBLE UNDERS
PUSH X PULL STRENGTH
E2MOM X 12 MINUTES
12/12 SINGLE DB SUITCASE DEADLIFTS
20 SINGLE DB FLOOR PRESS
PUSH X PULL WORKOUT
EMOM X 6 MINUTES
MIN 1 - :50 QUAD HEEL TAPS
MIN 2 - :50 SINGLE DB BURPEE + POWER CLEAN
-REST 1:00-
EMOM X 6 MINUTES
MIN 1- :50 QUAD HEEL TAPS
MIN 2 - :50 SINGLE DB BURPEE + POWER CLEAN
-REST 1:00-
EMOM X 6 MINUTES
MIN 1 - :50 QUAD HEEL TAPS
MIN 2 - :50 SINGLE BURPEE + POWER CLEAN*
*DB BURPEE + POWER CLEAN = 1 REP
TUESDAY 9:15 PARKING LOT PROGRAMMING
WARM-UP
400 METER RUN
INTO…
2 ROUNDS
5 CLEAN DEADLIFTS
10 BARBELL ELBOW PUNCHES
5 STRICT PRESS
10 SCAPULA PUSH-UPS
INTO…
2 ROUNDS
5 HIGH HANG MUSCLE CLEANS
5 HANG MUSCLE CLEANS
5 PUSH PRESS
10 HOLLOW ROCKS
WORKOUT
FOR TIME*
21-18-15-12
HANG CLEAN AND JERKS (115/75) (75/55LBS)
*200 METER RUN AFTER EACH ROUND (AFTER 21,18,15,12)
FINISHER
3 SETS
10 BENT-OVER SUPINATED BARBELL ROWS
INTO…
5/5 BIRD DOGS
TUESDAY 9.15 PARK PROGRAM
WARMUP - 3 ROUNDS
200 M RUN
20 SHOULDER CIRCLES
20 KANG SQUATS
20 WINDMILLS
WOD –
10 MIN PARTNER AMRAP
20 WALL BALL
5 RING ROWS
20 WALL BALL
10 RING ROWS
|
10 MIN AMRAP – 50 M SPRINT 10 PUSH UPS + 10 TUCK UPS PARTNER CORE – 100 MED BALL SIT UPS 100 MED BALL TWISTS 100 MED BALL PUSH UPS + PRESS |