Wednesday 4/28/21

julia
Wednesday, April 28, 2021 - 00:35

WARM-UP

2:00 CARDIO CHOICE

INTO…

EMOM X 8MINUTES (:45 ON / :15 REST)

MIN 1 / MIN 5 : BANDED PULL APARTS

MIN 2 / MIN 6 : SINGLE DB STRICT PRESS/SINGLE DB PUSH PRESS

MIN 3 / MIN 7 : SCAP PUSH-UPS

MIN 4 / MIN 8 : SLOW TUCK UPS W/:01 PAUSE AT TOP

STRENGTH

PUSH PRESS*

1X5 @ 65%

1X5 @ 70%

3X5 @ 75%

*BASE PERCENTAGES OFF 5-REP HEAVY

WORKOUT

4 SETS 

AMRAP X 3 MINUTES*

4 SHOULDER TO OVERHEAD(135/95)(95/65)

10 TOES TO BAR

-REST 1:00 B/T SETS

VIRTUAL PROGRAMMING 4.28

WARM-UP

1:00 CARDIO CHOICE

INTO…

AMRAP X 4 MINUTES

30 SINGLE UNDERS

20 SHOULDER TAPS

10 TUCK-UPS

BODY WEIGHT PUMP

AMRAP X 3 MINUTES

10 SLOW DEADBUGS

5 PLANK TO PUSH BACK

-REST :30-

AMRAP X 3 MINUTES

10 ALT V-UPS

5 PLANK TO PUSH-BACK*

*1 REP = PLANK THEN DRIVE HIPS BACK TO FROG POSITION WITH ARMS EXTENDED AND PALMS PLANTED.

FULL-BODY SWEAT WORKOUT

EMOM X 25 MINUTES*

MIN 1 - CARDIO CHOICE1

MIN 2 - DB GROUND TO OVERHEAD (SINGLE OR DOUBLE)

MIN 3 - SIT-UPS

MIN 4 - CARDIO CHOICE 2*

MIN 5 - DB HOLLOW HOLD (SINGLE OR DOUBLE)

*IN EACH ROUND, ATHLETES SHOULD CHOOSE (2) DIFFERENT CARDIO CHOICES

FINISHER

EMOM X 6 MINUTES

MIN 1 - SINGLE DB CURLS*

MIN 2 - :30 SINGLE DB PRESS/ :30 SINGLE DB OVERHEAD HOLD

*HOLD DB AT THE WASTE BY BOTH HEADS