WEDNESDAY 2.17
WARM-UP
AMRAP X 3 MINUTES
6 TRANSVERSE WALL-BALL SLAMS
6 WALL-BALL PUSH PRESS
24 MOUNTAIN CLIMBERS
-REST 1:00-
AMRAP X 3 MINUTES
6 TRANSVERSE WALL-BALL SLAMS
6 WALL-BALL PUSH PRESS
24 BW RUSSIAN TWISTS
EXTENDED WARM-UP
:45 KB ANKLE STRETCH (R)
:45 KB ANKLE STRETCH (L)
STRENGTH
10-10-8-8*
PUSH PRESS
*START MODERATE AND BUILD TO A HEAVY WEIGHT. COMPLETE 20 ALT. DB UPRIGHT ROWS AFTER EACH SET.
WORKOUT
4 SETS FOR MAX REPS
1:00 PUSH PRESS (75/55)(65/45)
-REST :30
1:00 TRANSVERSE WALL-BALL SLAMS
-REST :30
1:00 WEIGHTED RUSSIAN TWISTS
-1:00 REST-
(SCORE IS TOTAL REPS)
VIRTUAL PROGRAMMING 2/17
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 DB DEADLIFTS
:30 PLANK
:30 CARDIO CHOICE
FULL-BODY STRENGTH
AMRAP X 10 MINUTES
10 SINGLE DB SUITCASE DEADLIFTS (R)
10 DB GROUND TO OVERHEAD
10 SINGLE DB SUITCASE DEADLIFTS (L)
20 DB SLIDES
FULL-BODY WORKOUT
E2MOM X 8 SETS
12 SINGLE DB GROUND TO OVERHEAD
12 ALT SINGLE DB LUNGES
PLANK REMAINING TIME
FINISHER
FOR QUALITY
MAX TIME IN ANY STYLE PLANK FOR 2:00