7/7/2020
HIIT:
W.U. Coaches choice
Skill: Box HSPU/Pistols (balance to squat)
Spend 8-12 Mins working through progressions of both
W.O.D 5 Rounds for time of
- 400 M run
- 4 x Pike Pushups (Box or Floor)
- 12 x Hang DB Snatches 50/35 (Alt after 6)
Core: 2 Parts
- 100 x Leg Lifts over object
- 100 x Russian Twists 15/10 plate
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ENDURANCE:
WARM UP
EMOTM 5 MINS /2 ROUNDS
- 10 SQUAT JUMPS THEN
- 0-1 SUPERMAN
- 1-2 HIGH LOW PLANK
- 2-3 PLANK TUCKS
- 3-4 ALT LUNGES
- 4-5 ALT SIDE LUNGES
43 MIN CLOCK
- 1 MIN JUMP ROPE
- 1 MIN JUMPING LUNGES
- 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
- 15 RUSSIAN SWINGS / BALL SLAM
- 5 SHOULDER / TOE TAP PUSH UP
THEN
2 MIN RUN
1 MIN REST
- 1 MIN JUMP ROPE
- 1 MIN JUMPING LUNGES
- 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
- 20 ICE SKATERS
- 20 CROSS BODY MOUNTAIN CLIMBERS (2X)
- 20 OBLIQUE MOUNTAIN CLIMBERS (2X)
THEN
2 MIN RUN
REST 1 MIN
- 1 MIN JUMP ROPE
- 1 MIN JUMPING LUNGES
- 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
- 15 RUSSIAN SWINGS / BALL SLAMS
THEN
- 2 MIN RUN
REST 1 MIN
- 1 MIN JUMP ROPE
- 1 MIN JUMPING LUNGES
- 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
- 20 SWITCH SQUAT JUMPS
- 20 PLANK TUCKS
- 20 STEP BEAR CRAWL
THEN
2 MIN RUN
CORE:
5 MIN AMRAP
- 10 ALT V UPS
- 10 BICYCLES
- 10 TUCK UPS
- 10 RIGHT SIDE PLANK DIP
- 10 LEFT SIDE PLANK DIPS
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
Password: 658188