WARM-UP
2 Rounds
15 body good mornings
12 sit-ups
9 single leg glute bridges **each
—
AMRAP 7
3-5 push-ups
10 arm crossovers (across chest)
3-5 air squats
10 arm swings (hips to overhead)
3-5 no push burpee broad jumps
(no more than 4 rounds)
HOME GYM AND MINIMAL EQUIPMENT TRACKS
A. Home Gym
Running Clock @80% effort
AMRAP 8
8 Front Squats @95/65
8 T2B
16 DLs
—
2 Mins
—
AMRAP 8
8 Hang Power Cleans @95/65
8 T2B
16 Front Rack Lunges
B. Minimal Equipment
Running Clock @80% effort
AMRAP 8
8 Front Squats
8 T2B/V-ups
16 DLs
—
2 Mins
—
AMRAP 8
8 Hang Power Cleans
8 T2B
16 Front Rack Lunges
Alternative Equipment
KB, DB, Plate, MedBall, Weighted Odd Object
Alternative Movement
V-Ups, Lying Knee Tucks, or Seated Russian Twist**doubling the reps (substitution for T2B)
For those who can perform weighted movements with a set of DBs or KBs
For those who have lighter weighted objects can double all reps
BODY WEIGHT TRACK
C. Body Weight Only
Running Clock @80% effort
AMRAP 8
8 Pistols/(Bulgarian Split Squats x16 Reps **8 each side)
16 Russian Twist
16 Glute Bridges w/1 sec pause @top
—
2 Mins
—
AMRAP 8
16 Single Leg DLs **8 reps each side
16 Plank Toe Touches
16 Lunges
COACHES CHALLENGE
D. CCOD
Prone “Is” “Ys” & “Ts”
3 sets x8-12 reps **each
MOBILITY
Holding each stretch for 1 minute on each side
-Hip Opener
-Couch Stretch
-Knee Hug Stretch
-Supine Scorpion
Comments