HIIT:
W.U. General 5 min group
Specific Warmup: 3 Rounds of
- 10 x Strict Press
- 10 x Push Press
- 10 x Banded Pullapart
Strength: 4 sets of
- 12 x Strict Presses 115/75 or less
- 10 x Clean Grip Pendlay Row (same weight as above)
- 8 x Heavy Goblet Squats
W.O.D 12 Min AMRAP of
- 12 x Push Press 95/65
- 21 x KB Swings
- 200M Run
Core: 50 x Bar Rollouts
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ENDURANCE:
WARM UP 7 MIN
- 1 MIN JUMP ROPE
2 ROUNDS / 30 seconds each
- Shoulder CARS
- Walk out to plank
- Alt spiderman
- Prisoner squat
- Burpees
1 MIN JUMP ROPE
38 MIN CLOCK
6 MIN AMRAP
- 10 Ball Slams
- 20 Wall Balls
- 30 Lateral jumps over ball
REST 1 MIN
5 MIN AMRAP
- 200 M run
- 50 jump ropes
REST 1 MIN
6 MIN AMRAP
- 5 walk out to plank push ups
- 20 Wall Balls
- 15 cross body mountain climbers
REST 1 MIN
5 MIN AMRAP
- 200 M run
- 50 jump ropes
REST 1 MIN
6 MIN AMRAP
- 10 tricep box dips
- 20 Wall Balls
- 30 step bear crawl
REST 1 MIN
5 MIN AMRAP
- 200 m run
- 50 jump ropes
CORE
25-20-15-10-5
- V ups
- Russian Twist
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CoreFit:
W.U. Hip/Glute Band Work
Active W.U.: 3 Rounds of
- 300M Row/:90 sec Bike
- 20 x Reverse Lunges
- 30 x Jump Rope Singles
Strength: 3 Sets of
- 2 DB Strict Press, AHAP x 10 (seated upright)
- 10 x 2 DB Bent Over Row
- 5 x Pushups
W.O.D 16 Min AMRAP of
- 12 x DB Push Press
- 21 x KB Swings
- 200M Run
