TriPark Strength – At Home Fitness
Warm-up
Runner’s Lunge Matrix
Then…
Jog x 2 lengths of yard
Skip x 2 lengths of yard
High skip x 2 lengths of yard
High Knees x 2 lengths of yard
Butt kickers x 2 lengths of yard
Foot to ceiling x 1 length of yard
Quad stretch x 1 length of yard
Metcon
Metcon (AMRAP – Reps)
3:00 AMRAP
Clean and Jerk
Rest 3 minutes . . . Then . . .
Metcon (AMRAP – Reps)
6:00 AMRAP
2 Swings
2 In and out burpees
4 Swings
4 In and out burpees
6 Swings
6 In and out burpees
8
8
10
10…
Continue adding two reps each time until the 6:00 AMRAP has elapsed
Rest 2 Minutes . . . Then
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
10 Dub taps
15 Air Squats
20 Toe Taps
Post WOD Stretching
Endurance Class
Metcon (3 Rounds for reps)
Every 2 minutes, for 30 minutes
Station 1 – 400 Meter Run OR Run for 1:30 OR 1:30 of Mountain Climbers
Station 2 – 20 Air Squats
Station 3 – 400 Meter Run OR Run for 1:30 OR 1:30 of Mountain Climbers
Station 4 – 20 Sit-Ups
Station 5 – 15 Burpees
* If you can’t complete a movement w/in the two minute cap – modify:
15-20 Air Sqauts
10-15 Sit-Ups
5-10 Burpees
NOTE THE NUMBER OF REPS COMPLETED EACH ROUND
