Starter: 6 Min. Shoulder AMRAP 5x Scapula Pullups w/3-5 sec active hang Floor Slides x 5 Prone Flexion Lift Offs x 5 (E.S.) over and back (KB or yoga block) Interval Training: 3 x 8 Minute RNDS :30 Move / :30 Hold Block Jumps (N.I. Lateral Lunges) → Lateral Squat Hold :15R/:15L Mountain Climbers →
Mobility Series: 4 Minutes Hips: Pistol Lift Offs 5x each leg HIP CARS 3x Each Side 30 Min. Tempo/Power EMOM (previous MOTM Workout: Will Anderson) - 5 Rounds Min 1: 6x TEMPO Squat Progression: (3/2/1/0 tempo) Min 2: 6x (E.S.) Single Leg Hop (N.I.: Power Step Ups) Min 3: 6x TEMPO Push-Up Progression: (3/2/1/0
30 Min. Partner AMRAP - – “I go, you go” Switch with partner every 5 Reps – After each round, partners will complete a “shake up” of choice 30x (E.S.) Power Skips (Non-Impact: Power Step Ups (E.S.)) 30x (E.S.) SL Hip Lifts (R: MB/Sandbag) 30x (E.S.) Single Arm Cleans 30x TRX Rows (R: Low
5 x 5 Min. Circuits: 1 Round Rowing, 1 Round Partner Sled Pushing, 3 Rounds Strength Circuit Up to 10 members at a time rowing for 5 mins (shooting for goal pace/2K pace) Up to 10 members at a time partnered up continuously pushing sled for 5 mins The rest of the group completes 5
25 Min. Strength AMRAP 8x (E.S.) Staggered Stance Deadlift 3-6x Pullup/Chinup Progression 8x (E.S.) Step Back Lunge Progression (BW > Goblet > 1KB Offset Load > Suitcase) (Split Squat Progression) 6x (E.S.) ½ Kneeling Press or Bottom Up Press (R: Standing Alt Press) 15x KB Swings (6x Broad Jumps / 10x Goat Belly Swings)
“Flow Wit It, Rock Wit It” - Interval Training + Glute/Core Starter Glute/Core starter : 30 Sec at each move/ 2 Rounds (6 Minutes) Elbow Spiderman Plank Superman Glute Kickbacks R/L Hollow crunches Frog Bridge Ups Interval Training: :45/:15 per exercise - 4 Rounds :45-1 min off between rounds World’s Greatest Stretch
