2/18/2021

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

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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

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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