4/21/20
WARM-UP
20 Walking Calve raises
20 Heel Pulls
20 Heel steps
20 Figure Fours
—
2 Rounds
30ft Shuffle
10 Forward Lunges
30ft Shuffle (opposite direction)
10 Backward Lunges
30ft Grapevines
5 Push-ups
30ft Grapevines (opposite directions)
5 Push-ups
—
3-5 mins working with weights for those performing H-G or M-E
WOD
Home Gym Track
AMRAP 12 **MAP Training @80%
200m Run
10 Front Rack Lunges @95/65
10 Push-ups
5 Box Jumps over @24/20"
—
Rest 1 min
—
AMRAP 4 @90%+
100m Run
5 Hang Clean n’ Jerks @95/65
Minimal Equipment Track
AMRAP 12 **MAP Training @80%
200m Run
10 Front Rack Lunges
10 Push-ups
5 Box Jumps over @24/20"
—
Rest 1 min
—
AMRAP 4 @90%+
100m Run
5 Hang CnJs
Alternative Equipment/Movement
200m Run
:60 sec
Lunges
Double DBs or KBs
Weighted Goblet Lunges
Medball or Plate
For those with lighter weights perform “Jumping Lunges"
Push-ups
Knee push-ups
Elevated push-ups
Box Jumps
Jumping knee tucks
100m Run
:30 sec
Clean and jerks
DB or KBs (double)
Single DB or KB
KB Swings (Full) @7 reps
Plate or Medball Swings (Full) @7 reps
Body Weight Track
AMRAP 12 **MAP Training @80%
200m Run
10 Forward + Backward Lunges
10 Push-ups
6 Lateral Broad Jumps **3 Left/3 Right
—
Rest 1 min
—
AMRAP 4 @90%+
100m Run
3 Burpee Broad Jumps
COACHES CHALLENGE
50-40-30-20-10
Seated Russian Twist **Rest :45 sec between sets
MOBILITY
Pigeon pose
Forward Fold
Wall calve & lat stretch