wod-thursday

HIIT:

W.U.  Hip Mobility Band WORK

3 Rounds of

  • Clam Shell x 10 per side
  • Glute Bridge with Band Pull apart x 15
  • 10 x Pushup to 10 x Jumping Jacks in Pushup position = 1 rep (with Band)

Work Load:  3 Rounds for time

  • 30 x  Air Squats
  • 25 x Balls Slams 30/20
  • 20 x Calories
  • 15 x KB Swings 70/53
  • 10 x 8-Count Body Builders

Core:  10 Mins

  • 75 x Swimmer Arch’s (Supermans) w/2 x 5’s or 2 x 2.5’s
  • 50 x Weighted situps with reach 25/15

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ENDURANCE:

WARM UP 8 MIN EMOTM

  • 5 burpees then
  • Banded Walk
  • Air Squat
  • Scap push ups
  • Band pull apart
  • Spiderman
  • Mountain Climbers
  • Jump Rope
  • Bike / Row

38 MIN AMRAP

**RUN 200 m between each round.  Begin with a run

  • 10 Squat Jumps
  • 20 Lateral Jumps over the bar
  • 30 Wall Balls
  • 40 Mountain Climbers (2x)
  • 50 ab mat sit ups
  • 40 step ups / box jumps
  • 30 Lateral Burpees over the bar
  • 20 Russian Twists
  • 10 cals assault bike

CORE

4 MINS TABATA (alternating)

  • Hollow Rock / Hollow Hold
  • Forearm plank