HIIT:
W.U. Coaches Choice
Strength: Power Snatch
- Build to a triple power snatch
W.O.D 19 Min Clock, 4 min rounds, 1 min rest x 4 rounds
In 4 Mins Complete the follow
- Run 400M, Row 500M, Bike 25 Cals
- 12 x Box Jumps 24/20
- Remaining time Pushups
Core: 30L/30R
- Straight Leg situp with initial start to TGU @ 35/20
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Endurance:
WARM UP 8 MINS
- EMOTM walk out to plank + push up then
- Band Walk 4 Square
- Superman
- Shoulder CARS
- Spiderman
- Air squats / Med Ball Squat
- Med Ball DL
- Jump Rope
- Bike / Row
38 MIN CLOCK
IN 15 MINS
10, 20, 30…
- Wallballs
- Crossbody Mountain Climbers (2x)
- Burpees
- Med Ball Cleans
- High Low Plank
**100 jump ropes and 8 cals at the end of each round
REST 1 MIN
6 MIN AMRAP
- 10 flutter kicks
- 10 scissor kicks
- 10 X + Os
- 10 Left Plank Hip Touch
- 10 Right Plank
REST 1 MIN
IN 15 MINS reverse from the round you ended with. **25 step bear crawl and 8 cals at the end of each round
CORE
3 ROUNDS
- 10 Forearm Mountain climbers
- 10 bicycles
- 5 Bear pose push ups
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CoreFit:
W.U Tabata
- Bicycle Crunches
- Situps
W.O.D 20 min AMRAP of
- 15 x KB Swings
- 12 x Cals
- 9 x Goblet Squats
- 6 x Box Jumps
- 3 x Burpees
