🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT
EMOM
WARM UP
PLYOMETRIC 15min and jog!
High Knee
Quick Feet
Start jumps
Butt Kicks
Strides
3 SUPER SET
DB Walk Lunges Max
Body Weight Push-up
DB Renegade Rows
SPRINT 1 MIN
Rower Max
Wall Ball Front Squats
Wall Ball Sit UPS
SPRINT 1 MIN
KB RDL
Burpee
KB Upright Row
SPRINT 1 MIN
🏋️ 5:30PM OUTDOOR CROSSFIT
WARM UP
- 10 Hip Rotations into Shinbox switch
Then
3 Rounds
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- 10 Broomstick Dislocates
- 8 Wall Pulsing T Spine Openers
- 6 Hollow Rocks
- 4 Surrender Reverse Lunges e.s.
STRENGTH/SKILL
12 MINUTES
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COSSAK SQUATS (increasing weight)
- 6 x 4 E.S.
In between sets:
- 8 Glute Elevations
Options:
- Bodyweight
- Single DB
- Single KB
- Med ball
- Plate
CONDITIONING
4 ROUNDS
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3 MIN TO COMPLETE:
- 20 Sec Wall Facing Handstand Hold or Plank
- 20 Single DB Thrusters (10 e.s.) 22.5kg/15kg
- 20 Sec L Seated OH Plate Hold (Tray Hands)
- 20 Russian Twists (10 e.s.)
- Rest remaining time
EQUIPMENT
- Cossaks: DB/KB/ Plate
- Thrusters: DB/KB
- L sit hold: Plate
- Twists: DB/KB/Plate
- Exercise Mat
🍑 6.30pm BOOTY BUILDER
Warm up:
– Glute bridge
– BW RDL
– Walking hamstring touches
Work out:
a1. Squat w/ 2 count pause x 8
a2. Hip thrust x 12
b1. Glute Bridge x 10
b2. Full ROM Bulgarian S/S x 10 each
c1. BB RDL x 10
c2. Sumo DL x 12
c3. Abductions x 20