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