wod-tuesday

HIIT:

W.U.  Coaches Choice

Strength:  Heavy Thrusters (15 min Clock)

  • Build to a 5 Rep Challenging Thruster weight

W.O.D 5 Rounds of 3 Min AMRAP of (19 min Clock)

  • 3 x Power Cleans
  • 6 x Front Squats
  • 9 x Pushups

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ENDURANCE:

WARM UP: 8 MIN CLOCK / 1 MIN EACH

  • Band Walk Forward / Back
  • Lateral Band Walk L/R
  • Shoulder CARS
  • High Low Plank
  • Plank Leg Left Back / Thru
  • Squat with Med Ball
  • Shoulder Press with Med Ball
  • Jump Rope

36 MIN CLOCK

12 MIN AMRAP

  • 20 Wall Balls
  • 10 Lateral jumps over the bar
  • 200 M Run

REST 1 MIN

10 MIN AMRAP

  • 15/12 cals assault bike or rower
  • 10 squat jumps
  • 10 Plank in/ out
  • Ladder In In Out Out

REST 1 MIN

6 MIN AMRAP

  • 10 Wall Balls
  • 10 overhead lunges with ball
  • 5 plank walk left / 5 plank walk right

REST 1 MIN

5 MIN AMRAP

  • 100 Jump Ropes
  • 10 Burpees

CORE

4 MINS / 2 ROUNDS / 30 SEC EACH

  • V ups
  • Tuck Ups
  • High Low Plank
  • Forearm oblique Mountain Climbers

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CoreFit:

W.U. 3 Rounds of

  • 30 x Jump Rope singles
  • 20 x Alt Lunges
  • 10 x Jump Squats

Core:  3 Rounds of

  • Plate Hold Leg Lifts x 20
  • Side Plank x 15L/15R
  • Half V-Up x 10 (keep legs up)

W.O.D 20 Min AMRAP of

  • 200M run
  • 10 x Thrusters
  • 20 x Lateral Jumps over hurdle
  • 10 x KB DL/HP
  • 20 x Lateral OH Ball Slams (wall ball)