Wednesday 7/1
Warm up: 400m Run Dynamic
EMOM24 Even: 5-8 DB/KB Thrusters Odd: 5-8 Pull ups or Bent Rows
Then
6 minute Core Work
Thursday 7/2
Warm Up:
1 MIN Jump Rope or Line Hops
4-1
Broad Jump to reverse lunges back
Push-Ups
Bootstrappers with 3 second hold at the bottom
1 MIN Jump Rope or Line Hops
Then:
AMRAP5 x 4
*1 MIN Rest between rounds*
12 DB/KB Hang Cleans
9 DB/KB Front Squats
3 DB/KB Shoulder to Overhead
In remaining time complete as many Double Unders > Single Unders or Burpees as possible.
If doing single side do 12, 10, 8 rep scheme and split the reps per side (6/6 HCs, 5/5 FS and 4/4 S2OH)
Then
5 MIN Yoga Flow Stretching
Friday 7/3
Warm Up:
200m Run or 1MIN Jump Rope
2 Rounds:
10 Single Leg Deadlift (5r/5l)
10 KB Swings
10 Air Squats
200m Run or 1MIN Jump Rope
Then:
EMOM12
Even: 8-10 Suitcase Deadlift (2 KBs)>Sumo Deadlift (1 KB)
Odds: 10 Plank UPS or :30 Plank Hold
Then: AMRAP12 100-75-50 Double Unders > Single Unders 21-15-9 Burpees + KB Swings Saturday 7/4 Happy Independence Day! No Classes, Enjoy the Outdoors!
Running Club 7AM Haskell Pond Sunday 7/5 20 minutes DB/KB Ascending Ladder Complex: Deadlift Clean Front Squat Push Press Bent Row *Can do this single side or double.
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