HIIT/CoreFit:
W.U. Coach Option
Skill W.U.
- Double Unders (Practice 5 Mins)
Skill WOD. Couplet (timed 10 min Cap)
- 50-40-30-20-10 DU’s or 150-120-90-60-30 Heavy Rope Singles
- 30-25-20-15-10 V’Up’s
W.O.D 50-40-30-20-10
- OH In place Lunge 50/35
- Box Step Overs 24/20 (use same weight as OH Lunge)
- Low profile Mountain Climbers
Cool Down: 5-8 min Group stretch
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ENDURANCE:
WARM UP
EMOTM 7 MIN
- 10 Air squats / squat jumps then
- Band walk forward / back
- Lateral Band walk
- Superman
- Hollow rock
- Plank walk left / right
- Alt lunges
- Jump Rope
39 MIN CLOCK / 2 ROUNDS
2 MINS TABATA; 20 sec on, 10 sec off
- BURPEES
- REST 1 MIN
- 6 MIN AMRAP
- 20 Russian Swings
- 20 abmat situps
REST 1 MIN
2 MINS TABATA: 20 sec on, 10 sec off
- BIKE / ROW
- REST 1 MIN
- 6 MIN AMRAP
- 200 m run
- 10 Wall balls
REST 1 MIN
CORE
- 30 flutter kicks
- 30 scissors
- 30 glute bridges
- 30 bicycles
