Workouts: August 30

OutdoorworkoutsatGimmeCrossFit

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

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