10/5/2020
W.U. Coaches Choice
Prep W.U.: 3 Rounds
- Lateral Cone Drills/Balance
- Banded Shoulder Openers
- Bike/Row :60sec
Strength: 2 Segments
4 Rounds of
- Floor Press with Barbell x 10 155/105 highest or less
- Single Arm Elevated pushup x 10 (5/5)
REST 3 Mins
3 Rounds of
- Half Lunge (Split Jerk) Press x 10 @ 95/65 or less
- Face Pulls x 12
W.O.D AMRAP’s
3 Min AMRAP of
- 8 x Pushups
- 15 x Air Squats
REST 1 Min
4 Min AMRAP of
- 6 x 8 Count Body Builders
- 12 x Jump Squats
REST 1 Min
5 Min AMRAP of
- 4 x Seal Burpees
- 8 x Jumping Alt Lunges
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COREFIT:
W.U. Hip/Shoulder Band work
Strength: 3 sets of
- Pushup Work
- Dips on Box
W.O.D 20 Min AMRAP of
- Pick a Bike 2 mins, Row 250 or Run 200M
- 15 x Air Squats
- 12 x Situps
- 9 x 8-Count Body Builders
- 6 x Burpees
Core: 8-10 mins of work TBD