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Weekend Warrior Workouts

Weekend Warrior 1

Buy in- Run or walk 1 mile

Then

50 Jumping Jacks

50 Crunches

50 Reverse Lunges


Cash out (optional) - Run or walk 1 mile


Weekend Warrior 2

"Tabata"

20 seconds on 10 seconds off

8 Rounds of each movement:

-Plank Hold

-Bottom to Bottom Squats (hold in the bottom of a squat during the 10 second rest)

-Jump Rope or step ups

- Hollow Hold or Rocks

Weekend Warrior 3

Run a 10K

Weekend Warrior 4

EMOM for 20:00

Minute 1 -Run

Minute 2- Walk

Minute 3- Squats

Minute 4- Push Ups

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Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

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