Thursday
Warm-up
Warm-up
EMOM X 10 MINUTES
MIN 1 – :45 EZ-MOD Bike
MIN 2 – 5 Scap Push-ups + 5 Push-Ups
MIN 3 – 6/6 SA Ring Row*
MIN 4 – 6-10 Hanging Knee Raises
MIN 5 – 3 Rope Lay Downs and Stand-Ups
MIN 1 – :45 EZ-MOD Bike
MIN 2 – 5 Scap Push-ups + 5 Push-Ups
MIN 3 – 6/6 SA Ring Row*
MIN 4 – 6-10 Hanging Knee Raises
MIN 5 – 3 Rope Lay Downs and Stand-Ups
Coach’s Note: Depending on Rope and Ring availability, half of the athletes do MIN 3 on SA Ring Row and have the other half on the Rope Lay Down and Stand-Ups. Then Vice Versa on MIN 5.
Workout
“POT O’ GOLD” (Time)
FOR TIME
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees
25 Burpees
25/20 Cal Bike
5 Rope Climbs
25 DB Push Press (50/35)|(35/20)
25 DB Floor Press
50/40 Cal Bike
25 DB Floor Press
25 DB Push Press
5 Rope Climbs
25/20 Cal Bike
25 Burpees
(Score is Time)
KG DB: (22.5/15)|(15/10)
