🔐 5:45AM OUTDOOR HIGH INTENSITY WORKOUT
Amraps
Warm up
10 X squats
Lunges
Situps
Run
Then 15 reps.
AMRAP 1. (15 minute time cap)
Start at 10 reps, then 9, then 8 etc
Burpees
Pushups
Squats
AMRAP 2. ( 8 mins) half class and swap
KB X 12 reps
Swings
Squat
Press
Upright row
AMRAP 3. ( 8 mins) half class and swap
SANDBAG X 12 reps
Cleans
Press
Bent row
Pull through
⏱ 9.30AM OUTDOOR BOOTY BUILDER WORKOUT
Warm up: (2 sets, 10 reps of each)
- Glute bridge
- Banded crab walk
- RDL
Work out:
A1: Banded Goblet squat (3010) x 12
A2: Banded glute bridge with 2 abductions at top x 12
B1: DB B-Stance RDL x 10-12 each
B2: DB Walking Lunge x 15 each
C1: DB Static lunge x 12 each (vertical shins)
C2: DB Good morning x 12
C3: Banded Monster walks x 20 each way
🏋️ 5.30PM OUTDOOR CROSSFIT
STRENGTH/SKILL
SUMO DEADLIFTS
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6 X 90 Seconds
- 8-12 BB/KB/DB Sumo Deadlifts
CONDITIONING
4 ROUNDS FOR TIME:
================
- 18 Burpee Box Jumps/Burpee Object Jumps
- 15 Air Squats
- 12 Hand Release Push Ups
- 9 Sit ups
Then
- 400m Run/Row or 2min Single Skips (virtual CF )
TIME CAP: 15 Minutes
💪 6:30PM OUTDOOR S&C
Warm up:
– Walking toe taps
– Squat stretch
– Full depth squat
A1. Bulgarian S/S x 12 each
A2. Pistol Squat x 12 each
B1. Step up x 20
B2. Reverse Lunges x 20
C1. Sissy squat x 8 or 45 sec wall sit
C2. H/E 1 and 1/4 Squat x 15
C3. H/E BW Squat x 15
