The park schedule is in ZenPlanner! We will be zooming from the park during the 6:30am, 12:00pm, and 5:30pm.


6 Minutes in Heaven


6 minute AMRAP 
100 Double Unders 
Max Rounds 
7 Burpees 
14 DB Front Squats 
Rest 3 

6 minute AMRAP 
100 Double Unders 
Max Rounds 
7 Burpees 
14 DB Hang Squat Cleans
Rest 3

6 min AMRAP 
100 Doubles 
Max Rounds
7 Burpees
14 DB Thrusters 
Rest 3

6 min AMRAP
 100 Doubles 
Max Rounds
7 Burpees 
14 DB Clusters 

Athletes: Four, 6 minute AMRAPs today.  Push the intensity as we have built in rest on the backend.  The DB movements can be done with a KB.  If you have two DB/KBs of the same weight it would work well, but it can also be done with a single.   Double should take between 1-2 minutes leaving you with 5-6 minutes to push the pace on the couplet. 


CORE


EMOM for 8 minutes 
20 Russian Twist 
:15 Tuck Hold 
Max Toes Touches 

For toe touches lay flat on your back.  Legs straight up, heels facing the sky.  While keep your legs straight sit up and reach for your toes.  You should have about :20 seconds for toe touches.  Remember no break here will make it hard as the minutes compound.  Be sure to plan :10 rest before the next minute starts up. 


The park schedule is in ZenPlanner! We will be zooming from the park during the 6:30am, 12:00pm, and 5:30pm.


Hit the Pavement


12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
400 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
600 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
800 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
1,000 M Run

Athletes: For our park workout today we will mark off a 100M out 100M back to your cone running course.  So for each run you will add a lap.  If you have a heavier option today is a good day to pick it. We are not going overhead so the cleans are a little more friendly compared to a snatch.  Overall we are looking for the workout to take 18-25 minutes. 


Park Schedule is in Zen Planner! We will be zooming from the park for the 6:30am, 12:00pm, and 5:30pm


Grip and Sit


3:00 on 1:00 Off 6 Rounds 
20 Single Arm Row (10 per side) 
20 Sit ups 
100 M Farmers Carry 
Max Push ups 


Core


20 opposite knee/opposite elbow mountain climbers
:20 High Plank
10 Hollow Rocks
:20 Hollow Hold 
Rest 1 minute

6 Rounds