wow-monday

HIIT: Coaches Option 5 mins General

Specific:  w/Band 2 sets of

  • Upright Rows x 15
  • Band Cross Chest Pull aparts x 15
  • Straight arm to Y extension x 15

Strength:  10 Min EMOTM

  • 1 x Power Clean + 2 Front Squats + 1 Strict Press

Weight Options:

  • Men: 135/115/95/75
  • Women: 95/75/65/55

W.O.D 12 min AMRAP of

  • 12 x Box Jumps
  • 9 x Push Press 95/65
  • 6 x Push Ups

____________________________________________________

ENDURANCE:

WARM UP 6 MIN

1 MIN JUMP ROPE then

  • 30 SECONDS
  • Hollow Rock
  • Superman to Plank
  • Mountain climbers
  • Prisoner Squat

1 MIN JUMP ROPE then

  • 30 SECONDS
  • Alt Samson Stretch
  • Right leg balance reach
  • Left leg balance reach
  • Burpees

 41 MIN CLOCK

In 20 MINS get as far as you can 10-20-30…  REST 1 MIN.  In the last 20 minutes pick up at the round you left off with and reverse the rounds …30-20-10

250 M ROW / 8 CALS on BIKE + 4 SQ BEAR CRAWL FOLLOWING EACH ROUND

  • 10 jump ropes
  • 10 ball slams
  • 10 box jumps
  • 10 plate burpees
  • 10 overhead lunges w plate

CORE

4 MIN / 30 SEC EACH / 2 ROUNDS

  • Tall plank
  • Forearm plank
  • Oblique Mountain climbers
  • X + Os

_________________________________________________

W.U.  Complete in 10 mins or Less

  • 100 x Jump Rope Singles
  • 80 x Mountain Climbers
  • 60 x Situps
  • 40 x Low Plank side to side hip taps
  • 20 x Bicycle Crunches

W.O.D 16 min AMRAP of

  • 10 x Box Jumps
  • 20 x KB Swings
  • 10 x Ball Slams
  • 20 x Cals
  • 10 x Pushups

Core: 3 Rounds of

  • Hollow Hold :30 sec
  • Hollow Flutter kicks :30 sec
  • Superman :30 sec
  • REST