HIIT:
W.U. Coaches Choice
W.O.D 20 Min AMRAP of “Nate”
Front Row:
- 2 x Bent Over Row @ 75% of BW
- 4 x HSPU
- 6 x Dips
- 8 x KB Swings 70/53
Back Row:
- 2 x Bar Muscle Ups
- 4 x HSPU
- 8 x KB Swings 70/53
**4 Strict Pullups as Bar MU Scale
Core: 100 x Side Plank Hip Touches (50L/50R)
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ENDURANCE:
WARM UP 7 MINS
30 seconds each / 2 rounds
- Hollow Hold / Hollow Rock
- Superman press up to plank
- Forearem oblique mountain climbers
- Alt Reverse lunge
- Alt Side lunge
- Prisoner Squat
- Burpees
38 MIN CLOCK
10 MIN AMRAP
- 5 walk out to plank push ups
- 15 switch squat jumps
- 30 cross body mountain climbers
- 200 m run
2 MIN
- Jump Rope
REST 1 MIN
10 MIN AMRAP
- 5 shoulder tap manmakers
- 15 tricep box dips
- 30 alternating one arm KB swings
- 9 cals bike / rower
2 MIN
- Jump Rope
REST 1 MIN
10 MIN AMRAP
- 5 plate burpees
- 15 OH lunges with plate
- 30 step bear crawl 4 square
- 200 m run
2 MIN
- Jump Rope
CORE: 4 MIN AMRAP
- 10 Left Side Plank Dip
- 10 Right Side Plank Dip
- 10 Alt leg v ups
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CoreFit:
W.U. Plyometrics and balance drills
W.O.D 20 Min AMRAP of
- 2 x Pushups
- 4 x Dips
- 8 x KB Swings
- 24 x Heavy Rope Singles
Core: Tabata x 3 parts
Tabata 1: 8 rounds
- Left side plank hip touches
Tabata 2: 8 rounds
- Right side plank hip touches
Tabata 3: 8 rounds
- Bicycle Crunches
