WEDNESDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
400m run, then
(3 Rounds)
5 push-ups
30 shoulder taps (15 per arm)
7 inchworms without push up

PART A
(EMOM x 10)
Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed)
Min 2: 30 sec elbow plank

PART B (CHOOSE WHAT LEVEL YOU ARE)
ADVANCED AT PUSHUPS
(10 rounds)
10 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

INTERMEDIATE AT PUSHUPS
(10 rounds)
7 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

BEGINNER AT PUSHUPS
(10 rounds)
5 tempo pushups
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

PART C
(AMRAP in 14 min)
7 HSPU (scale: pike push-up on box or couch/chair)
14 swings of any weighted object
28 double unders or 60 singles/line jumps

PART D
STRETCH


DUMBBELL/EQUIPMENT WORKOUT

WARMUP
400m run, then
(3 Rounds)
5 push-ups
30 shoulder taps (15 per arm)
7 inchworms without push up

PART A
(EMOM x 10)
Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed)
Min 2: 30 sec elbow plank

PART B
(10 rounds)
10 tempo floor press
*3 second tempo down to the floor, then back up as fast as possible
REST 2:00 after set

PART C
(AMRAP in 14 min)
7 HSPU (scale: pike push-up on box or couch/chair)
14 DB swings
28 double unders or 60 singles/line jumps

PART D
STRETCH

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