⏱ 7AM OUTDOOR HIT
Equipment:
Bench/chair
Kettlebell and/or Dumbell
Sandbag
Warm up:
Hip flexor lunges
High knees
Walking leg kicks
Butt kicks
Arm circles
Windmills
R1 50/10
R2 40/20
R3 30/30
Stay on one station for all 3 x rounds.
- KB Swings
2. Squat cross butt kick
3. Step ups/ box jumps
4. Sandbag cleans
5. Squat pulse
6. Plank alternating leg lift
7. DB arnie press
8. Seated punch rotation
9. Pushup x 1 & shouler taps x 4
10. Sprints
FINISHER
20/10
Static lunge left
Static lunge right
In & out touch floor squats
T rotation left
T rotation right repeat x 2 rounds
🏋️ 8AM OUTDOOR CROSSFIT
WARM UP
3 Rounds
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- 10 Shoulder Dislocates
- 8 Good Mornings
- 6 Broomstick Power Snatches
- 4 Sit Ups
- 20 Jumping Jacks
STRENGTH/SKILL
E(2:30)MOM x 4
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STRAIGHT ARM PUSH / BENT ARM PULL
- 1-3 Strict HSPU/Box HSPU/Pike HSPU + 30 Sec HS Hold/Box HS Hold
- Parallette 20 Sec Hang + 3-5 Pulls
CONDITIONING: HERO DAY
RANDY WITH A TWIST
================
1 Round
- 5 Push Ups
- 7 Burpees
- 9 Air Squats
- 11 Sit Ups
Then
- Run 800m (Virtual: 200 High Knee Runs)
- 35 Power Snatches 35kg/25kg
Then
2 Rounds
- 5 Push Ups
- 7 Burpees
- 9 Air Squats
- 11 Sit Ups
Then
- 25 Power Snatches
- Run 400m (Virtual: 150 High Knee Runs)
3 Rounds
- 5 Push Ups
- 7 Burpees
- 9 Air Squats
- 11 Sit Ups
Then
- 15 Power Snatches
- Run 200m (Virtual: 100 High Knee Runs)
Time Cap: 25 Minutes
EQUIPMENT
- Barbell/Dumbell
- Exercise mat
- Parallettes
💪 9AM OUTDOOR S&C
Warm up
– Body weight squat
– Walk outs
– Lunge with twist
Work out:
A1: DB Front Squat x 10
A2: DB O/head lunge x 12 10 each
A3: Push press x 15
B1: DB Arnie press x 10
B2: DB Squat thruster x 12
B3: Heel taps x 15 each
C1: DB C+P x 10 each
C2: Devils press x 10
C3: Plank tap out x 10 each
