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Friday, May 29, 2020


Warm Up

3 Rounds: 20 Bodyweight RDLs 5 Burpees (Step Up/Step Down) 10 Air Squats

Metcon

3 Sets for Max Reps: 1:30 Alternating Chair Step Ups 1:30 Sit Ups 1:30 Jumping Air Squats -Rest 1:30 B/T Sets-

WORKOUT STRATEGY

· 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 chair step ups then start at 21 for your first situp.

· Do you best to keep moving for the 1:30. This will be hard! Start out at a smooth pace.

· Sub air squats for jumping air squats if needed.

DEMO VIDEOS:

· Alternating Step Up: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

· Jumping Air Squats: https://www.youtube.com/watch?v=YL6QJ-D5Ktc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=26

Metcon advanced with some Equipment

3 Sets for Max Reps: 1:30 Alternating Box Step Ups 50/35 1:30 Single Arm Dumbbell Shoulder to Overhead (Switch every 10 reps) 1:30 Dumbbell Goblet Squats -Rest 1:30 B/T Sets-

WORKOUT STRATEGY

· 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 box step ups then start at 21 for your first dumbbell shoulder to overhead.

· Do you best to keep moving for the 1:30. This will be hard! Start out at a smooth pace.

DEMO VIDEOS:

· Alternating Step Up: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

Post WOD Strength

For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double Dumbbell Thrusters

Accessory

3 Rounds: 10/10 Lateral Box Step Up 10/10 Single Leg Hip Bridge 10/10 Upright Row

Stretch Sesh!

1:00 Butterfly Stretch 1:00 Toe Touch Stretch 1:00 Pancake Stretch

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