3/4/2020
HIIT
W.U. Coach/Group
Strength: Power Clean + Thruster
10-15 Mins
- Build to a challenging 1 + 1 of Power Clean + Thruster
W.O.D 17 Min Clock, 3 x 5 Min periods, 1 Min REST after each
- In 5 Mins AMRAP of
- 10 x Push Press 95/65
- 20 x Lateral Hops over bar
- In 5 Mins AMRAP of
- 7 x Power Cleans 115/85
- 14 x Push Ups
- In 5 Mins AMRAP of
- 5 x Thrusters 135/95
- 10 x Burpees over bar
ENDURANCE: 6am ONLY
Tabata: 8 rds of :20 sec on/ :10 sec off
- Hollow +Superman
- Monster walk with band forward/backward
- Assault Bike
- Jumping Lunges
- Plate Burpees
- Push up on/off plate
- Jump Rope
- KB Swings
- Battle Rope
5 Min AMRAP of
- 10 x Wall Ball
- 25 x Jump Rope
OLYMPIC Lifting: 630pm ONLY
W.U. Coach Led
Strength: 2 Parts
A. Drop Cleans
B. Segment Cleans
C. Back Squat grouping
W.O.D 10 mins Clock
- Complete 30 x Clean and Jerks @ 155/105
*Top of every min including the start 4 x Burpees