HIIT:
W.U. Coach Option 5 min
Active W.U.: 2 rounds
- :60sec DU’s or Practice DU’s
- Wide Leg Mountain Climbers x 20 reps
- Hip Open and Pass throughs
Strength: In 10 Mins
- Build to an 8 reps Deadlift then (sumo stance)
10 Mins
- 3 sets of 8 reps @ 75% of 8 rep heavy (sumo stance)
W.O.D for time complete (15 min Clock)
50-40-30-20-10 of
- Hang DB Split Snatch 50/35 (alternate every 5)
- Situps
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ENDURANCE:
WARM UP:6 MIN / 2 ROUNDS / 1 MIN EACH
- BAND WALK (FORWARD, BACK, LEFT / RIGHT)
- CALS
- JUMP ROPES
42 MIN CLOCK
10 MIN AMRAP
- 10 Burpees
- 50 Jump Ropes
- 200 m run
1 MIN REST
4 MIN TABATA
- Push ups
- Hollow Hold / Rock
1 MIN REST
10 MIN AMRAP
- 10 Wall Balls
- 20 Jumping Lunges
- 200 m run
1 MIN REST
4 MIN TABATA
- Forearm Plank
- V ups
1 MIN REST
10 MIN AMRAP
- 10 Med Ball Cleans
- 20 Switch Squat Jumps
- 200 m run
CORE if time
Turkish Get ups
- 5 R / 5 L unweighted
3 ROUNDS
- 5 R / 5L holding a KB
ZOOM LINK: Description: https://us02web.zoom.us/j/89759814432?pwd=S1dGV2ZOQ3N0T1VheEJIUzNHVTJtQT09
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CoreFIT:
W.U. Coach Option 5 min
Active W.U.: 2 rounds
- :60sec DU’s or Practice DU’s
- Wide Leg Mountain Climbers x 20 reps
- Hip Open and Pass throughs
Strength: In 10 Mins
- Learn to Deadlift with bar
10 Mins, 3 sets of
- Bulgarian Split squat 6 per side
- Seated 90 degree strict press, 8 per side
50-40-30-20-10 of
- Hang DB Split Snatch 50/35 (alternate every 5)
- Situps
