W.U. Coaches Choice
- 10 Min Stretch
Conditioning: 3 Individual Rounds of
In 3 Mins/1 Min Rest
- 500M Row/25 x Cals
- Remaining time MAX Effort Double Unders
Core: 3 rounds of
- :60 sec Hollow Rock or Hold
- :20L/:20R Star Side Plank
- REST :30 sec
W.O.D AMRAP in 9 mins of
- 10 x Pushups
- 15 x Situps
- 20 x Squats
________________________________
Hybrid:
W.U. Coaches Choice
- Same as HIIT
Strength: 5 sets of
- 12 x Double DB Romanian Deadlifts
- 8L/8R x Seated Single Arm Arnold Presses
W.O.D 12 min AMRAP of
- 15/12 x Cals
- :60 sec Sandbag Bear Hug 100/80
- 10 x Pushups
Core: Tabata
- Hollow Rock or Hollow Hold
_________________________________
CoreFit:
W.U. Same as HIIT
Core: Tabata Hollow Rock/Hollow Hold
Conditioning: 3 x 3 Min AMRAP’s/1 min Rest
- 150M Row/9 Cals Bike
- 24 x Jump Rope Singles
Strength: 2 Parts, 3 sets
- L-Sit Seated Press (2 x DB’s) 10 reps
- 20 x Glute Ham Bridges with Band
W.O.D “Dice” Roll 2 dice and find the movement 9 min MAx Rounds of work
- 2 x 8-Count Body Builders
- 3 x 2 -Count Mountain Climbers
- 4 x Side Plank Crunch (4L/4R)
- 5 x Ball Slams
- 6 x Pushups
- 7 x Alt Lateral Lunges
- 8 x KB Swings
- 9 x Jump Squats
- 10 x Burpees
- 11 x Situps
- 12 x Calories
**Every roll of the dice is a round if the work is completed
