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Friday, May 22, 2020


Warm Up

3 Rounds: 30 Plate Hops 10 Alternating Leg V-Ups 15 Air Squats

Metcon

3 Sets: 1:00 Max reps at each station: 1. Cossack Squats 2. Box Jumps or Tuck Jumps 3. Russian Twists 4. Mountain Climbers Rest 1:00 B/T Sets

WORKOUT STRATEGY & FLOW:

· You will complete max reps at each station for a total rep count each set. I recommend counting up. For example, if you get 20 cossack squats then start at 21 for your first box jump.

· Box jumps are all STEP DOWN. If you don't have access to something to jump to, sub tuck jumps.

· Russian twists are bodyweight.

· Mountain climbers will be hard to do for a whole minute. Try to push through! It's your last station before rest.

Metcon Advanced with some equipment

3 Sets: 1:00 Max reps at each station: 1. Alternating Dumbbell Hang Clean and Jerks 2. Box Jumps 3. Russian Twists 4. Mountain Climbers Rest 1:00 B/T Sets

WORKOUT STRATEGY & FLOW:

· You will complete max reps at each station for a total rep count each set. I recommend counting up. For example, if you get 20 alternating dumbbell hand clean and jerks then start at 21 for your first box jump.

· Box jumps are all STEP DOWN. If you don't have access to something to jump to, sub tuck jumps.

· Russian twists are bodyweight.

· Mountain climbers will be hard to do for a whole minute. Try to push through! It's your last station before rest.

DEMO VIDEOS:

· Dumbbell hang clean and jerk: https://www.youtube.com/watch?v=UZuQzirRhF4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=30

· Tuck Jumps: https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

· Russian Twists: https://www.youtube.com/watch?v=9jKj72tcefo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=20

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

Accessory Work

3 rounds: 10-15 Single Arm DB Tempo Bench (R/L) – if you don’t have a DB, do tempo pushups but elevate one hand on something about 4-6” above floor 10-15 Single Arm DB Upright Row (R/L) 15 Lateral Box/Chair Step Up (R/L)

DEMO VIDEOS:

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

· Lateral step up: https://www.youtube.com/watch?v=aGlHrfXuAQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=12

Stretch Sesh!

2 Rounds of:

:30 Seal Stretch 1:00 Alternating Calf Stretch 10 Alternating Scorpion Stretches

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