3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Bike Hard
1:00 Bike Slow
STATION 2
1:00 Push-ups
1:00 Plank
STATION 3
1:00 DB Bent Over Row
1:00 Wall Sit
STATION 4
1:00 Bike Hard
1:00 Bike Slow
2 ROUNDS
10 Plate Deadlift → Plate Hang to Overhead
5/5 Split Squats → 10 Reverse Lunges
10 Plate Sit Ups (keep plate in front of chest)
AMRAP x 14 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups
FOR RECOVERY
3:00-5:00 of Group Mobility..
Quad Smash
Lat Stretch
T-Spine Stretch
EMOM x 8 MINUTES
MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press
MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders
EMOM x 8 MINUTES
MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit
MIN 2 – :40 Max Double Unders
Score is total reps on DU.
5 ROUNDS FOR TIME
10 DB Deadlifts (50/35)
8 DB Hang Squat Clean
6 DB Push Jerks
50 Double Under
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.