WARM-UP
3:00 BLOOD FLOW
2X:
1 WALL WALK
20 SHOULDER TAPS
:30 GYMNASTICS PLANK
:45 DBL KB OH HOLD
STRENGTH
PUSH PRESS BARBELL CYCLING
EVERY 2MIN X 5
10 REPS TNG
LOOK TO BUILD OVER THE DURATION
*PARKING LOT VERSION
EVERY 2MIN X 5
10 PUSH PRESS TNG
*WILL HAVE TO CLEAN TO SHOULDERS
CONDITIONING
FOR TIME
5 ROUNDS
60 DU
20 DOUBLE KB/DB SNATCH (35/25)
VIRTUAL PROGRAMMING WEDNESDAY 10.7
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
8 GOBLET SQUATS + MAX PLANK
BODYWEIGHT PUMP
EMOM X 9 MINUTES
MIN 1 - 10 DIAMOND PUSH-UPS
MIN 2 - 20 CROSSBODY MOUNTAIN CLIMBERS
MIN 3 - 10 SQUAT ROTATIONS
FULL-BODY SWEAT WORKOUT
ON A 2:00 CLOCK
MAX CARDIO CHOICE*
AMRAP X 15 MINUTES
10 PLANK ROTATIONS
20 TUCK-UPS
30 BOX STEP UPS
INTO...
ON A 2:00 CLOCK
MAX CARDIO CHOICE
*SAME CARDIO CHOICE FOR BOTH
FINISHER
“TABATA”
4 SETS (:20 ON / :10 OFF)
MOVT 1 - DEADBUGS
MOVT 2 - SUPERMANS
WEDNESDAY 10.7 PARK PROGRAM
WARM UP – 400 M RUN
2X
5 INCH WORMS
20 SHOULDER TAPS
:30 GYMNASTICS PLANK
:45 DOUBLE DB HOLD
STRENGTH – E2MOM X 5
6 TURKISH GET UPS
WOD –
5 ROUNDS
60 DU/120 SINGLES
20 KB SNATCHES
PARKING LOT
Wednesday
CIRCHIIT MIXER
4 MINS AT EACH STATION
1 MIN REST B/N STATIONS
RUN
200 METER SPRINT + 5 SQUAT THRUSTS
200 METER SPRINT + 8 SQUAT THRUSTS
200 METER SPRINT + 10 SQUAT THRUSTS
↕️
3 ROUNDS
DBS
16 CHEST PRESS
4,3,2,1
CHEST PRESS
3 PRESSES
16 TRICEP DIP
4,3,2,1
3 DIPS
1 MIN REST
BIKE
DAMPER - 3 - 10 CAL
DAMPER 6 -14 CAL
DAMPER 10 -16 CAL
↕️
DB’S
16
4,3,2,1 + 3 HR PUSH-UPS
16
4,3,2,1+3 CHEST FLIES
ROWER
DAMPER - 3 - 10 CAL
DAMPER 6 -14 CAL
DAMPER 10 -16 CAL
↕️
BARBELLS
16 BARBELL REVERSE LUNGES
4,3,2,1
3 LUNGES (r)
16 BARBELL REVERSE LUNGES
4,3,2,1
3 LUNGES (l)