WEDNESDAY 3.17
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MINUTES
30 MOUNTAIN CLIMBERS
7/7 RING ROWS
7/7 SA DB STRICT PRESS WITH PAUSE*
:30 HOLLOW HOLD
*SWITCH TO PUSH PRESS AT 3:30
STRENGTH
8-8-8*
PUSH PRESS
*BUILD TO A MODERATE-HEAVY WEIGHT.
WORKOUT
7 SETS
9 PULL UPS
12 DB PUSH PRESS (50/35)(35/20)
15/12 CAL ROW, BIKE, SKI*
-REST 1:00 B/T SETS
*ATHLETES CAN USE THE SAME MACHINE FOR ALL SETS OR ROTATE
(SCORE IS TOTAL TIME)
VIRTUAL PROGRAMMING 3.17
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
50 SINGLE UNDERS INTO MAX LUNGES
BODYWEIGHT PUMP
EMOM X 6 MINUTES
MIN 1 - :50 JUMPING LUNGES
MIN 2 - :50 UP-DOWN + MOUNTAIN CLIMBERS
FULL-BODY SWEAT WORKOUT
EMOM X 24 MINUTES
MIN 1 - :50 MAX BURPEES
MIN 2 - :50 MAX ALT. SIT THRUS
MIN 3 - :50 MAX WALKING LUNGES
MIN 4 - :50 MAX WALKING LUNGES
MIN 5 - :50 MAX QUAD HEEL TAPS
MIN 6 - REST
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 - SINGLE DB HAMMER CURLS
MVMT 2 - SINGLE DB LYING TRICEP EXT.