HIIT:
W.U. Coaches Choice
In Any order complete the below (No more than 30 mins of work)
- 200 x DU’s or 300 x Heavy rope singles or 400 x Singles
- 50 x Pistols (1 leg Squat) 25 per leg
- 100 x DB Snatches 50/35 or DB of your choice
- 50 x Hand stand Pushups or Pike Pushups
- 200 x Mountain Climbers (Straight count but knees must touch the back of the upper arm for each rep)
CORE: with as minimal rest as possible
- 100 x Bicycle crunches (straight count but elbow must touch knee)
- 80 x Half V-Ups (legs stay up only upper body is in motion)
- 60 x Flutter Kicks (3 to 12 inches movement off the floor)
- 40 x Scissor Kicks (left over right, right over left)
- 20 x Hollow Rocks or accumulate :90 sec off Hollow hold
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
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1PM Lunch Bunch:
Warm up: 3 rounds
- :30 high knees
- :30 sit ups
- :30 lateral jumps
- :30 rest
W.O.D (any weighted object can be substituted for DB)
- 50 jumping jacks
- 40 tuck jumps/box jumps
- 40 Alt DB clean and jerk
- 40 2 ct bicycles
- 40 walking lunges
- 50 jumping jacks
- 30 tuck jumps/box jumps
- 30 Alt DB clean and jerk
- 30 2 ct bicycles
- 30 walking lunges
- 50 jumping jacks
- 20 tuck jumps/box jumps
- 20 Alt DB clean and jerk
- 20 2 ct bicycles
- 20 walking lunges
- 50 jumping jacks
- 10 tuck jumps/box jumps
- 10 Alt DB clean and jerk
- 10 2 ct bicycles
- 10 walking lunges
Core: 5 rounds
- 5 atomic situps
- 10 push ups
Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09
- Meeting ID: 811 9359 4320
- Password: 933230
