Wednesday, June 15th Bike Warm-up 1 min easy, 1 min hard x3 and active stretching 50 of each: While working, every Minute do 5 burpees Box Step-ups Calories Thrusters KB swings Ring Rows 4 Rounds: 15 sumo deadlifts with kb 10 banded air squats 15 fire hydrants/leg Leg lifts on
Monday, June 13th Track Day Running Drill Warm-up 25 Air squats Jog 1 Lap Lunge 100m Run 100m Walk/Jog 200m Rest 1 minute 25 Air Squats Jog 1 Lap Side Lunge 100m (50m each direction) Run 100m Walk/jog 200m Rest 1 minute 25 Air Squats Run 1 Lap Reverse Lunge
Friday, June 10th WOD: 50 Lunges 40 Calories 30 Dumbbell Snatches 20 Thrusters (single dumbbell) 10 Manmaker 20 Thrusters 30 Dumbbell Snatches 40 Calories 50 Lunges Core: 3 rounds: 25 Scissor Claps 25 Heel Taps 25 Lower Body Crunches 3 Rounds: 30 seconds at each Front Plank/side planks -rest 1
Wednesday, June 8th Polson Park Day Warm-Up Jog Through Board Walk 3 rounds: 30 seconds work /30seconds rest Slam-ball Squat clean and toss Plank Marches (feet) Scissor lunge jumps (or just alternating lunges) Kb Swings or Hinges Shuttle Runs Should Taps Lateral Lunges Push-ups Band Pull Apart Series
Monday, June 6th 30 Calories on bike/rower 30 Walking Lunges 25 Calories 25 Squats 20 Calories 20 Burpees 15 Calories 15 Slamballs 10 Calories 10 Box Jumps 5 Calories 5 Shuttle Runs 3 Rounds: 10 Dumbbell bench press 12 Ring rows 15 Banded Stict Press Upper Body Sled Pulls -hand
Friday, June 3rd Stairway to Heaven day! Warm-up: -Lunge up the large set of stairs, run down side of path -Calf Stretches -Sumo Lunge Up wide stairs, run down side of path -Quad Stretches Set 1: run/walk warm-up Set 2: 5 push-ups at each flight Set 5: Two foot jump
Wednesday June, 1st Warm-up 3 rounds: 8 inchworm Pushups Lunge Matrix x3/side Run 1 lap 30 Min AMRAP: Sled Pull Fwd/Bckwd 20 walking Lunges 15 Burpees 10 Squat Jumps 5 Pushups Glute Day: 3 Rounds: 6 Box steps ups (with 1 dumbbell in front rack) 12 Monster walks/steps a side
Monday, May 30th 5 Downdog to step up/leg Lateral lunges 5 Pigeons/leg Knee up & Reverse Lunge -Bike -Mountain Climbers -Shuttle Runs -Box Step ups/Jumps -Burpees -Slamballs 30 sec work/30 sec rest 45/15 60/0 45/15 30/30 10 Minutes of Core: 30 second plank 20 medicine ball ball twists 20 medicine
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