Tues – 24/9/19

Warm Up

100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers

100 Meter Run
30 Second Front Plank
30 Second Superman Hold

100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank

Dumbbell Warm Up

Each Side With Single Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach

Single arm Dumbbell Strict Press

15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets

Benchmark WOD – “Surfer on Acid” – For Time

3 Rounds:
400 Meter Run
21 Burpees


After Party” workouts are for those athletes who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts will always line up with the class programming

For Time (12 Minute Cap):
50/35 Calorie Assault Bike
25 Strict Handstand Push-ups/strict barbell press

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