Level 1
Tabata Rotation
“Core”
1) Cherry Pickers
2) Jump Switch Lunges or Step Back Lunges
3) Mountain Climbers
4) Sit Ups
20 seconds of work 10 second rest = 1 interval
Rotate between exercises after each interval. 32 intervals total.
Level 2
Tabata Rotation
“Core”
1) Cherry Pickers
2) Jump Switch Lunges or Step Back Lunges
3) Mountain Climbers
4) Sit Ups
20 seconds of work 10 second rest = 1 interval
Rotate between exercises after each interval. 32 intervals total.
Level 3
Tabata Rotation
“Core”
1) Cherry Pickers
2) Jump Switch Lunges or Step Back Lunges
3) Mountain Climbers
4) Sit Ups
20 seconds of work 10 second rest = 1 interval
Rotate between exercises after each interval. 32 intervals total.
Level 4
Tabata Rotation
“Core”
1) Cherry Pickers
2) Jump Switch Lunges or Step Back Lunges
3) Mountain Climbers
4) Sit Ups
20 seconds of work 10 second rest = 1 interval
Rotate between exercises after each interval. 32 intervals total.
Strength
3 Part Strength
Deadlift: 10 rep EMOM for 5 sets
Tall Side Plank: 30 sec each side 30 sec rest
Power Snatch: 5 rep EMOM for 5 sets
Daily Motivation
You should have received an email inviting you to the Train Heroic app.
We will be using this platform to deliver the daily workouts. This will allow us to give you multiple segments, attach videos, and most importantly allow you to track and report on your workouts. The app also allows you to message the community through the app.
We are trying to find solutions that will benefit our community for the long run. I don’t anticipate we will be allowed to return to normal gym operations for another 4-8 weeks.
The app will also allow us to prescribe workouts to your individual needs and access to equipment.
If you did not receive an email please send me an email so I can extend an invite. justin@missioncrossfit.com
