wod-thursday

HIIT:

W.U.  Coaches Choice

Shoulder Rehab: 3 sets

  • Y’s x 15 ( thumbs up)
  • Band Pull Aparts, Scap retraction x 15
  • 10 x Pushup Start Shoulder depression to hollow

W.O.D 9-15-21-15-9

  • Push Press 115/75
  • Deadlifts
  • Pushups

Core: work through

  • 50 x Left side Plank hip touches
  • 50 x Right side Plank hip touches
  • 50 x Hollow Rocks
  • 50 x Slow Hip Tuck Mountain climbers

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ENDURANCE:

WARM UP 10 MINS

3 ROUNDS

  • 10 Hollow Rock
  • 10 walk out to plank
  • 10 Plank Shoulder taps
  • 10 alt Spiderman
  • 10 Prisoner Squats
  • 10 Alt single leg DL
  • 200 m run

44 MIN CLOCK

10 MIN AMRAP

  • 10 Burpees
  • 20 Med Ball Cleans
  • 30 Squat Jumps
  • 200 m run

REST 1 MIN

5 MIN AMRAP

  • 5 Push Ups
  • 10 Plank tucks
  • 15 Hollow Rocks
  • 20 Step Bear Crawl

REST 1 MIN

10 MIN AMRAP

  • 10 Burpees
  • 20 DB Thrusters
  • 30 Jumping Lunges
  • 200 m run

REST 1 MIN

  • 5 Step out push ups / Alt Plank Shoulder Taps
  • 10 Plank jacks
  • 15 V ups
  • 20 Step Bear Crawl

REST 1 MIN

10 MIN AMRAP

  • 10 Burpees
  • 20 Goblet Squats
  • 30 Switch Squat Jumps
  • 200 m run

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CoreFit:

W.U.  Core work from HIIT

Strength:   Shoulder Work from HIIT

W.O.D 21-15-12-9-6-9-12-15-21

  • Wall Ball
  • Calories
  • Double DB or KB Push Press
  • Pushups