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Friday, April 17, 2020


Warm Up:

5:00 Clock: :30 High Knees 10 Walking Plank Steps 20 Cossack Squats

*Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

Metcon:

AMRAP 15:00: 30 Mountain Climbers 10 Push Ups 20 Air Squats

*Try to keep mountain climbers unbroken throughout the workout. *Manageable fast sets on push ups as well. Don’t blow up early *Keep a smooth pace on the air squats throughout.

*Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

*Air Squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=1


Metcon Advanced with Some Equipment

AMRAP 20 Minutes 10 Alternating single arm hang dumbbell clean and jerk 50/35 15 Push Up 20 Air Squat

*Try to keep the alternating dumbbell clean and jerk unbroken throughout the workout. *Manageable fast sets on push ups as well. Don’t blow up early *Air squats should stay unbroken throughout.

**Alternating single arm hang dumbbell clean and jerk: https://www.youtube.com/watch?v=UZuQzirRhF4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=30


Accessory Work:

3 rounds: 10-15 Weighted Suitcase Deadlifts (R/L) 10-15 Weighted Upright Rows (R/L) 20 Deadbugs (Controlled)

*Suitcase deadlifts: https://www.youtube.com/watch?v=stPg7RMEruM&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=31

*Upright Rows: https://www.youtube.com/watch?v=65czb7X37Us&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=18

*Deadbugs: https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=7


Stretch Sesh!

1:30 Couch Stretch (R/L) 1:30 Pigeon Stretch (R/L) 2:00 Pancake Stretch

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