WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 HIGH KNEES
10 DB DEADLIFTS
10 DB BENT OVER ROWS
PUSH X PULL STRENGTH
4 SETS ON A 12 MINUTE CLOCK
12-15 DB STRICT PRESS
12-15 DB UPRIGHT ROWS
PUSH X PULL WORKOUT
EMOM X 10 MINUTES
MIN 1 - :45 SINGLE DB PUSH PRESS
MIN 2 - :45 SINGLE DB HANG POWER CLEAN
-REST 1:00-
AMRAP X 5 MINUTES
MIN 1 - :45 SINGLE DB PUSH PRESS
MIN 2 - :45 SINGLE DB HANG POWER CLEANS
FINISHER
COOL DOWN X 5 MINUTES
COACHES CHOICE MOBILITY
TUESDAY 9.22 PARKING LOT PROGRAMMING
WARM-UP
3 ROUNDS
:30 JUMP ROPE
10 PVC PIPE PASS THRUS
8 EMPTY BB STRICT PRESS
10 EMPTY BB GOOD MORNINGS
BASELINE WORKOUT
ON A 25:00 RUNNING CLOCK…
ESTABLISH A HEAVY 1 - REP GROUND TO OVERHEAD***
*REST AS NEED BETWEEN EFFORTS
**FOR BOTH GROUND TO OVERHEAD, OPTION FOR POWER OR FULL / SNATCH OR CLEAN & JERK
***COACHES NOTE, FOR THOSE MEMBERS THAT ARE NEW HAVE THEM KEEP THE LOADS MODERATE AND WORK ON VOLUME. THIS WILL KEEP THEM SAFE AND PROVIDE REPETITIONS HELPING THEM BECOME MORE EFFICIENT WITH THESE MOVEMENTS
WORKOUT
AMRP X 7 MINUTES
25 DOUBLE UNDERS
5 GROUND TO OVERHEAD
COOL DOWN
FOR RECOVERY
1:00 PIGEON POSE (L)
2:00 SADDLE STRETCH (W/ LEAN BACK)
1:00 PIGEON POSE ®
TUESDAY 9.22 PARK PROGRAM
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WARM UP: |
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4 ROUNDS 30 JUMP ROPE 10 GLUTE BRIDGES 10 CAT COWS 10 PASS THROUGHS 10 SUPINE FRONT SHOULDER RAISES |
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WOD: 5 ROUNDS MIN 1 – 5 UP DOWN + MAX RING ROWS MIN 2 – 100 M RUN MIN 3 – 10 KBS + MAX JUMP ROPE MIN 4 – 100M RUN Min 5: REST
REST 2 MIN THEN...
CORE: 6 MIN AMRAP 20 SHOULDER TAPS 20 GLUTE BRIDGES 20 KNEE TO ELBOW 20 HEEL TAPS OVER KB |