Friday, April 24, 2020

Warmup:

Easy 400m Run

20 Marchers in place

10 Pass throughs with broomstick

20 Spiderman Lunges in place

10 Pass throughs with broomstick

20 Second Left Side Plank

10 Pass throughs with broomstick

20 Second Right Side Plank

Metcon:

5 Rounds For Time: 200 Meter Odd-Object Carry 200 Meter Run 30 Odd-Object Swings

30 Odd-Object Russian Twists

*For this one, find something HEAVY to carry for 200m. Should be heavier than what you choose for your Odd-Object Swings. Could be anything and carried any way you’d like that makes it a challenge – examples can be a 40+ bag of dog food/mulch, pack a suitcase, box or laundry basket filled with books. Then choose something to swing for Odd-Object swings and Russian Twists. Ideally looking to do the 30 reps in 2 sets or less.

Metcon Advanced with Some Equipment 5 Rounds For Time: 200 Meter Odd-Object Carry 200 Meter Run 30 Dumbbell/KB Swings

30 DB/KB Russian Swings

*For this one, find something HEAVY to carry for 200m. Should be heavier than what you use for the Swings and Russian Twists. Could be anything and carried any way you’d like that makes it a challenge – examples can be a 40+ bag of dog food/mulch, pack a suitcase, box or laundry basket filled with books.

Accessory and Stretch:

90 Second Low Plank

90 Second Cobra Hold

90 Second Low Plank

90 Second Cobra Hold

90 Second Wall Sit

90 Second Deep Squat Hold

90 Second Wall Sit

90 Second Deep Squat Hold