wod-tuesday

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