WEDNESDAY 6.24
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
30 SINGLE UNDERS
20 SHOULDER TAPS
10 TUCK-UPS
BODYWEIGHT PUMP
AMRAP X 3 MINUTES
10 SLOW DEADBUGS
5 PLANK TO PUSH-BACK
-REST :30
AMRAP 3 MINUTES
10 V-UPS
5 PLANK TO PUSH-BACK*
*1 REP = PLANK THEN DRIVE HIPS BACK TP “FROG” POSITION ARMS EXTENDED AND PALMS PLANTED
FULL-BODY SWEAT WORKOUT
EMOM X 25 MINUTES
MIN 1 - CARDIO OF CHOICE
MIN 2 - DB GROUND TO OVERHEAD (SINGLE OR DOUBLE ARM)
MIN 3 - SIT-UPS
MIN 4 - CARDIO OF CHOICE
MIN 5 - DB HOLLOW HOLD ( SINGLE OR DOUBLE)
FINISHER
EMOM X 6 MINUTES
MIN 1 - SINGLE DB CURLS
MIN 2 - :30 SINGLE DB PRESS + :3 DB OVER HEAD HOLD
*HOLD DB BY WASTE BY BOTH HEADS
PARKING LOT
200 METER RUN
INTO 2 ROUNDS
:45 ALT SIDE LUNGES
:45 SQUATS TO CALF RAISE
:45 SQUAT JUMPS
:45 INCH WORMS WITH PU
:45 SCAP PUSH-UPS
:45 DEATH MARCHES
6 MIN EMOM - ALT B/N MIN 1 & 2
Runners -
MIN 1- 5 BROAD JUMPS- LOT SPRINT(TO THE END & BACK)
MIN 2- 10 SKATERS - SIDE SHUFFLE TO CENTER OF LOT AND SHUFFLE BACK
BARBELLS
MIN 1- 12 BB BACK ROWS
MIN 2 -15 BB OR DB HANG POWER CLEANS - NO WEIGHT ON THE BAR
BIKES
MIN 1- DAMPER 1 - 8-10 CAL.
MIN 2 - DAMPER 10- 8-10 CAL.
PLYO
MIN 1- 50D/U OR 100 SINGLES
MIN 2- 20 LATERAL HURDLE JUMPS
ROWERS
MIN 1 - DAMPER 1- 8-10 CAL.
MIN 2- DAMPER 10 - 8-10 CAL.