August 24 – October 30
Focus on Isolateral movement, core strengthening, plyometrics.
Monday
Core Strength
Pre:
30 Walkout Push Ups
WOD:
5 rounds
30 Mountain Climbers
30 Plank Jacks
1 Lap Walking Overhead Press
30-20-10
Tuck Jumps
Side Jumps
90sec High Knee Sprint
Tuesday
Power & Explosiveness
Pre:
2x warm up; 1min break between
WOD:
EMOM5
8/16 Wall Balls
21-15-9
MB Thrusters
Push Ups
AMRAP3
10 KB Swings
10 Jump Squats
10 Plank Jacks
Wednesday
Cardio Day
Pre:
2x warm up
WOD:
AMRAP10
20/30 KB Swings
15 Cal Assault Bike Sprint
Medicine Ball Carry
10 to 1
MB Push Press
Seal Jacks
Jump Squats
Thursday
Isolateral strength
Pre:
3 min Assault Bike – Steady
WOD:
30/30 SL KB Squats
30/30 SL KB Deadlifts
30/30 SL Glute Bridges
30/30 Iso Elevated Push Ups
30/30 KB Iso Lunged Row
Friday
Core strength
Pre:
30 Walkout Push Ups
WOD:
5 rounds
30 Mountain Climbers
30 Plank Jacks
1 Lap Walking Overhead Press
30-20-10
Tuck Jumps
Side Jumps
90sec High Knee Sprint
Saturday
Cardio (Community workout, bring a friend!)
Pre:
2x warm up
WOD:
30/50/100
*med ball carry between movements
Jump
Jumping Jacks
MB Push Press
Mountain Climbers
Side Jumps
Seal Jacks
Push Ups
Plank Jacks
Front Kicks
High Knees
