HIIT:
W.U. Coach Options
Mobility: Prep for Front Squats/Thrusters
W.O.D for time complete
- 100 x Thrusters @ 95/65
*Top of every min complete 4 burpees over bar
*4 Burpees over the bar start the workout
Cool Down: Foam Rolling, address areas moved from WOD
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ENDURANCE:
WARM UP 7 MIN 30 SEC EACH / 2 ROUNDS
- Banded walk forward / back
- Lateral Banded walk
- Superman push up into plank
- Alt Bird Dogs
- Air Squat / Front Squat
- Single Dumbbell press
- Single Dumbbell Thruster
39 MIN CLOCK
12 MIN AMRAP
- 200 m run
- 10 burpee box jump overs
- 20 high low plank
- 30 DB thrusters
1 MIN REST
6 MIN EMOTM 5 burpees then
EVEN: MAX CALS
ODD: MAX Russian Swings
1 MIN REST
12 IN AMRAP
- 200 m run
- 10 goblet squats
- 20 tricep box dips
- 30 sec forearm plank hold
1 MIN REST
6 MIN EMOTM 5 burpees then
ODD: MAX Mountain climbers
EVEN: MAX Jump Rope
CORE
- Turkish Get ups
- 5 R / 5 L unweighted
3 ROUNDS
- 5 R / 5L holding a KB
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CoreFit:
W.U. Body Prep
W.O.D 4 rounds, each round is 5 mins,
- Calories
- Double DB Push Press
- Box Jumps
- Weighted Reverse Lunges
- Burpees
Core: Tabata if time after WOD
