HIIT:
W.U. Coach Option
Strength: Sumo Deadlift/Box Jumps
Pick a weight from the board that allows 10 sumo deadlifts in a row
5 sets of the following
- 10 x Sumo Deadlifts (see whiteboard for weight recommendations)
- 10 x HIGH box jumps
W.O.D 21-18-15-12-9-6-3
*Each round begins with a short sprint
- American KB Swings 53/35
- Goblet Squats 53/35
- Burpees
____________________________________________________________
ENDURANCE:
WARM UP
30 SEC EACH / 2 ROUNDS
- Forearm plank
- hollow hold
- Left Plank
- Right Plank
- Tall Plank Shoulder Taps
- Left Lunge
- Right Lunge
- Squat
49 Minute Clock
TABATA 4 MINS
Jumping lunges
INTO
5 MIN AMRAP
- 20 Alt Hang DB / KB Snatch
- 10 Burpees
REST 1 MIN
TABATA 4 MINS
Switch Squat Jumps
INTO
- 5 MIN AMRAP
- 20 DB Thrusters
- 10 Step ups / Box Jumps
REST 1 MIN
TABATA 4 MIN
High Low Plank
INTO
5 MIN AMRAP
- 20 Alt Hang DB / KB Snatches
- 50 DU / Jump Ropes
REST 1 MIN
TABATA 4 MIN
Hollow Rock
INTO
5 MIN AMRAP
- 20 DB Thrusters
- 50 Oblique Mountain Climbers (2x)
REST 1 MIN
TABATA 4 MINS
Lateral Jumps over a towel
INTO
5 MIN AMRAP
- 10 Object Burpees
- 10 bear pose push ups
CORE
5 MIN AMRAP
- 15 vups
- 15 bicycles
- 15 tuck ups
- 15 flutter kicks
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
Password: 658188
