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The Russell’s MOTM Workout: “She’s a little bit HIIT, he’s a little bit AMRAP”

Friday, September 30

Russell’s MOTM Workout: “She’s a little bit HIIT, he’s a little bit AMRAP”

2x Stations: 18 Min AMRAP + 15 Min Interval Training 

 

Station 1:  18 min AMRAP 

25x (E.S.) Heavy Ropes: Fast Alternating Waves 

20x MB Thrusters (B: BW Squats

15x Pushups 

10x Goblet Cleans 

5x Pullup Progression 

Run: R: full OM loop / W: cut through OM loop / B: Parking lot loop [Non-Impact: 90 sec Bike @ 300+/200+ W] [members should choose a run they can complete in 90 sec or less]

 

 

Station 2:  15 min. Interval Training 

3 RNDs / :30 dynamic → :30 core hold 

 

Min 1:  MB Step Back Lunges → Plank Hold (high or elbow plank) (R: Plank Reaches) 

Min 2:  MB Slams → Side Plank (R) (R: Hip Taps)

Min 3:  MB Lateral Toe Taps → Side Plank (L) 

Min 4:  Mountain Climbers → Hollow Hold (R: w/MB) 

Min 5:  MB Lateral Shuffle → Bear Crawl Hold (R: Shoulder Taps) 

Details

Date:
Friday, September 30
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