WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
5 SIT-UPS
10 JUMPING AIR SQUATS
30 MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
E2MOM X 14 MINUTES
8 DB SUMO ROMANINIAN DEADLIFTS
4 DB MANMAKERS*
*1 MANMAKER = DB PUSH-UP + ROW (R) + ROX (L) + SQUAT CLEAN
FULL-BODY SPRINT WORKOUT
EMOM X 8 MINUTES
MIN 1 - 15 WEIGHTED SIT-UPS
MIN 2 - :50 CARDIO CHOICE
-REST 1:00
EMOM X 6 MINUTES
MIN 1 - 8 DB RENEGADE ROWS
MIN 2 - :50 CARDIO CHOICE
-REST 1:00
EMOM X 4 MINUTES
MIN 1- 20 GLUTE BRIDGES
MIN 2 - :30 SIDE PLANK (R) / :30 SIDE PLANK (L)
Park
WARM-UP
Run across FIELD
2 ROUNDS
:30 SQUATS
:30 DUCK WALKS
:30 DEATH MARCHES
:30 PLANK TO PUSH-UPS
:15 PIGEON POSE (R)
:15 PIGEON POSE (L)
:30 SLOW ROLL DOWNS
:15 IT STRETCH (R)
:15 IT STRETCH (L)
:15 SHOULDER CIRCLES (R)
:15 SHOULDER CIRCLES (L)
WOD #1
PARTNER SUICIDE SPRINT RELAY
3 MIN AMRAP
ONE SPRINTS OTHER HOLDS PLANK UNTIL THEY GET BACK THEN SWITCH
REST 1 MIN
3 MIN AMRAP
ONE SPRINTS OTHER SQUATS UNTIL THEY GET BACK THEN SWITCH
WOD #2
4- 7 MIN AMRAPS
90 seconds rest between amraps
PLATES
12 PLATE GROUND TO OVERHEAD
12 OH WALKING LUNGES
12 BURPEES TO PLATE
CORE
12 SIT-UPS
12 LEG RAISES
24 MNT CLIMBERS
DB’S
12 OH PULL OVERS WITH V-UP
12 HANG SQUATS CLEAN (6 EACH ARM)
12 PUSH-PRESS (6 EACH ARM)
PLYO
80 JUMPROPES
12 JUMP SQUATS
12 JUMPING JACKS
PARKING LOT
Warmup
200M run
10 Half Burpees
10 Bootstrap Squats
200m Run
10 Block and Twists
10 GLUTE Bridges
20 shoulder taps
Conditioning:
Every 4 Minutes x 5 for 20 Minutes
60 DU
30 ALT KB Snatch
15 OH Lunge steps
5 Burpees
Rest 3 min
EMOM 12 Minutes
1- 20 V-ups
2- 16 DB Strict Press
3- Lunge Hold right :45
4- Lunge Hold left :45
Rest 2:00
800m run FT