| Warm Up | AMRAP 8 30 High Knees 10 Side Lunges 5 Inch Worms 5ea SL RDL (No weight, focus on control) 5 Yoga Push Ups |
AMRAP 6 10 Squats 10 Lunges 5 Arm Circles each (forward & back) 20 Butt Kickers |
:30s Each x 2 Rounds 1a) FLR Plank Hold 1b) Prone YTW (1s hold) 1c) Sprawls 1d) Glute Bridges 1e) Fast Feet |
AMRAP 8 5 Backpack Cleans 6 Push-Ups 7 Air Squats 16 Bicycle Crunches |
:30s Each x 2 Rounds 1a) Butt Kickers 1b) BW Good Mornings 1c) Sprawls 1d) SL Glute Bridges (Switch legs on the next round) 1e) BW Thrusters |
2 Rounds for Quality: 10 Presses 10 Bent Over Rows 10 Goblet Squats 10 Deadlifts 10 G2OH *use db, weighted backpack, or odd object! |
| WOD | 8-10-12-8-10-12 Tempo Sumo Squat / Tempo DB Sumo DL* *Perform slow, single head of DB tocuhes ground – 3s down, 1s hold at the bottom, explosive up, 1s hold at the top – These will be performed on coaches’ call with 30s rest between sets -REST 2 MIN, THEN- 3 ROUNDS FOR TIME 15 ea SL DL Power Skip // 30 DB Deadlifts 40 Toe Taps on Object 10 Push Up to Shoulder Tap (R&L) // 10 DB Renegade Rows |
Tabata: (Front) Squats 20s – Squats 10s – Squat hold at the bottom -REST 2 MIN, THEN- AMRAP x 12 MINUTES 12 Bodyweight Lunges / DB Front Rack Lunges 10 Tuck Jumps 16 Bodyweight Skier Swings / 8 DB Skier Swings |
8-10-12-8-10-12 Push-Back Push-Up / DB Push Press – 30s between sets – These will be performed on coaches’ call -REST 2 MIN, THEN- WORKOUT 4 SETS 10 Push-Back Push-Up / DB Push Press 10 (DB) Burpees 1:00 Shuffle In Place -Rest 1:00 b/t Sets- (Score is Each Set for Time) |
EMOM x 15 MINUTES MIN 1 – :45s Jump Rope OR Penguin Taps MIN 2 – 10 DB or Backpack Devil’s Press MIN 3 – 20 Low Rotational Chop -REST 2 MIN, THEN- AMRAP 17 25 Backpack/DB Cleans 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Backpack/DB Bent Over Rows |
FOR TIME 15-12-9 DB / Backpack Floor Press Backpack Sumo Deadlift High Pulls Backpack Thrusters -1:00 Rest – 9-12-15 Backpack Thrusters Backpack Sumo Deadlift High Pulls DB / Backpack Floor Press -14:00 Hard Cap- |
1 ROUND 5:00 STATIONS 1:00 Rest b/t Stations *Use DB, weighted backpack, or an odd object! STATION 1 AMRAP 5 2 DB Sprawl to DL 4 DB Strict Press 6 DB DL STATION 2 AMRAP 5 2 DB G2OH 4 DB Push Press 6 DB DL STATION 3 AMRAP 5 2 DB Devil’s Press 4 DB Push Jerk 6 DB DL |
| Finisher | AMRAP 5 – For Quality 10 Alternating Single Leg V-Ups 10 Plank Bird Dogs |
1:00 Russian Twists (can be done BW) x 3 Rounds :30s Rest Between Rounds |
2 SETS :45 Left Side Plank Hold :15 Rest :45 Right Side Plank Hold :15 Rest :45 Glute Bridge Hold :15 Rest |
NONE | 40s on / 20s off x 4 Rounds Plank Walks |
NONE |
| Cool Down | Forward Fold Seated Straddle Twisted Cross |
Dragon Pose Pigeon Pose Supine |
Seated Archer Pose Eagle Pose Piriformis Stretch |
Downward Dog Puppy Dog Lizard Seal / Sphinx |
Saddle Pose Single Leg Forward Fold Thread The Needle |
2×10 Cat Cows 2×10 Scorpions Eagle Pose |
| Notes | Single Leg DL Power Skip: https://youtu.be/dvggf9hPwtM Toe Tap to Object: https://youtu.be/7o39NrSwfb8?t=96 |
Bodyweight Skier Swings: https://youtu.be/7o39NrSwfb8?t=43 | Fast Feet: https://www.youtube.com/watch?v=Kik4D32xmEs FLR Plank Hold: https://functionaltraininginstitute.com/video/performing-a-front-leaning-rest/ Push-Back Push-Up: https://www.youtube.com/watch?v=neypL5llLxY Shuffle In Place: https://youtu.be/7o39NrSwfb8 YTW Prone: https://www.youtube.com/watch?v=Ph8qNH2xMJI |
Low Rotational Chop: https://youtu.be/7o39NrSwfb8?t=51 | Plank Walks: https://www.youtube.com/watch?v=0EePC0_n6J4 |