wod-thursday

HIIT:

W.U.  Coach Option 5-8 mins

Core:  2 Parts, 8 mins

  • 100 x Figure 8’s with 5# plate
  • 100 x Russian Twists with 20# DB

W.O.D In 16 mins Complete

3 Min Hollow Plank Buy In then AMRAP of

  • 200M Sprint
  • 30 x DU’s
  • 10 x Strict Press @ 95/65

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ENDURANCE:

WARM UP

6 MIN EMOTM 5 Burpees THEN

  • Band walk 4 square
  • Band pull apart
  • Superman to plank
  • KB DL
  • Goblet Squat
  • Russian Swing

 41 MIN CLOCK

7 MIN AMRAP

  • 10 Plate Burpees
  • 10 Plate Thrusters
  • 5 Shuffle push ups on Plate

REST 1 MIN

  • 2 MIN BIKE / ROW
  • 1 MIN Russian Swings
  • 1 MIN Jump Rope

REST 1 MIN

 15 MIN AMRAP

  • Run 400 m
  • 30 Lateral Jumps over hurdle
  • 20 Box step ups / Jumps
  • 10 Plank tuck jumps

REST 1 MIN

  • 2 MIN BIKE / ROW
  • 1 MIN Russian Swings
  • 1 MIN Jump Rope

REST 1 MIN

7 MIN AMRAP

  • 10 Plate Burpees
  • 10 Plate Lunges
  • 10 Russian Twist w Plate

CORE if time

Turkish Get ups

  • 5 R / 5 L unweighted

3 ROUNDS

  • 5 R / 5L holding a KB

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CoreFit:  Same as HIIT for the Day