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MOVE+

MAH 120121 PLUS

WARM UP

2:00 Cardio Choice
into…
3MIN EMOM:
10 x High Knees
10 x DB Deadlift
10 x Bent Over Rows

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

 

BUILD STRENGTH: PUSH X PULL

3 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press
-Rest :30-

UP DOWNS
If you need to modify, complete to a height (chair, step or box).

HANG POWER CLEAN
If you need to modify, complete just a Russian Swing.

FLOOR PRESS
If you need to modify, try a Bent Over Row from a standing position.

 

WORKOUT: PUSH X PULL

EMOTMF 12MIN
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides

 

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
12MIN of continuous movement. The goal is consistency across the 4 rounds. It might be that you work for :30 on / rest :30 off or :40 on / rest :20 or :20 on / rest :10 – for each movement.

CROSSBODY MOUNTAIN CLIMBERS
If you need to modify, do regular Mountain Climbers or lay on your back and complete Bicycle Crunches.

CLEAN + PRESS
If you need to modify, you can complete just the clean or just the shoulder to overhead portion of the movement.

SLIDES
If you need to modify, try Plank Shoulder Taps.

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