W.U. Coaches Option
Core: 2 Parts Tabata
- Abmat Butterfly Situps
- Hollow Hold
W.O.D 10 Min progressive ladder
- Alt DB hang Clean and Jerk 50/35
- Bar Facing Burpees over hurdle
*Start with 4 reps of each and increase by 2 each round. See how far you can get in 10 mins
REST 3 mins
10 min Clock
100-80-60-40-20
- Heavy Rope Singles
- Tight Mountain Climbers
Recovery: Stretch and Foam roll 10 mins
____________________________________________________________________________
WARM UP
30 SEC EACH / 3 ROUNDS
- Superman
- Hollow Rock
- Banded Lateral Walk L
- Banded Lateral Walk R
- Alt Lunges
- Burpees
53 MIN CLOCK
2 MIN JUMP ROPE
15 MIN AMRAP
- 20 DB Thrusters
- 20 Split Squat Jumps
- 20 Plate Burpees
- 20 Low plank oblique Mountain climbers
- 20 v ups
RUN 200 M (1 MIN)
REST 1 MIN
12 MIN AMRAP\
- 20 Alt One Arm Russian Swings
- 20 jumping lunges
- 20 burpees to a doorway
- 20 Crossbody Mountain climbers (2x)
- 20 Hollow Rock
RUN 200 M
REST 1 MIN
9 MIN AMRAP
- 10 DB Thrusters
- 10 split squat jumps
- 10 plate burpees
RUN 200 M (1 MIN)
REST 1 MIN
2 MIN Jump Rope
6 MIN AMRAP
- 10 Alt one arm Russian Swings
- 10 jumping lunges
- 10 burpees to a doorway
RUN 200 M (1 MIN)
CORE
30 SEC / 2 ROUNDS
- Forearm Plank
- High Plank Alt reach up and thru
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
Password: 658188
