Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
3 sets
:20 double knee tucks in a plank
– Rest :10
:20 jumping jacks
– Rest :10
Warm-up
Warm-up
MOVEMENT PRIMER RUNDOWN
1 set:
3-5 double-unders
3-5 burpees
3-5 wall-ball shots
3-5 GHD back extensions / BB good mornings
3-5 push presses
3-5 knees-to-elbows
3-5 walking-lunge steps
3-5 KB swings
3-5 jumping pull-ups
3-5 box jumps
1 set:
3-5 double-unders
3-5 burpees
3-5 wall-ball shots
3-5 GHD back extensions / BB good mornings
3-5 push presses
3-5 knees-to-elbows
3-5 walking-lunge steps
3-5 KB swings
3-5 jumping pull-ups
3-5 box jumps
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Cool Down
28:00 time CAP
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders
BEGINNER
For time:
30 box jumps (12/20 in)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (35/45 lb)
30 good mornings
30 wall-ball shots (6/10 lb)
30 burpees
30 single-unders