Wednesday December 23

TriPark Strength – At Home Fitness


3:00 Conversational Pace Jog

Deep Lunge x :30/side

Hamstring Pulses x :30/side

Shin to Box Stretch x :30

Cat/Camel x :30

Active Scorpion x :30

Lateral Plank Walk x :30

Squat Hold x :30


Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Pike Position or Plank Hold

Station 2: Leg Lifts over an Object

Station 3: Max Air Squats

For each station you will work for :40 total

Keep a running total of max air squats


Metcon (3 Rounds for reps)


:20 Work, :10 Rest

5 Rounds

Gorilla Squats

English Burpees

Rest 1:00

8 Rounds

Max Effort Plate or Curb Hops

Keep a running total of all three movements to enter into wodify.

Post WOD Stretching

Couch Stretch

Banded Hamstring

Banded Iron Cross



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