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Monday, April 20, 2020


Warm Up

3 Rounds: 50 Single Unders or 30 Plate Hops/Jumping Jacks 5 Push Ups to Downward Dog Pose :30 Handstand Hold or :30 Plank Hold

Metcon:

3 Sets: 400m Run or 1:30 High Knees 15 Hand Release Push Ups 100 Double Unders or 75 Plate Hops/Jumping Jacks 15 Hand Release Push Ups 400m Run or 1:30 High Knees -Rest 4:00 B/T Sets-

  • Aim for sub 6:00 per set.

  • The run should be a smooth/hard pace. If you don't have a space to run, sub 1:30 of high knees.

  • Keep smart sets on the hand release push ups. Knee push ups/table push ups are ok as well.

  • Double Unders are ideally unbroken. You can sub 150 single unders for double unders if you need to.

  • Hand Release Push Ups: https://www.youtube.com/watch?v=ZNvcGllxtEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24

  • Plate Hops: https://www.youtube.com/watch?v=QQVzaT1eUBc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=27

Metcon Advance with Some Equipment

  • 3 Sets: 400m Run 10 Strict Handstand Push Ups or Handstand Push Ups 100 Double Unders 10 Strict Handstand Push Ups or Handstand Push Ups 400m Run -Rest 4:00 B/T Sets-

  • Target time per set: sub 8:00

  • The run should be a smooth/hard pace. If you don't have a space to run, sub 1:30 of high knees.

  • Strict handstand push ups/handstand push ups are ideally unbroken. No more than 3 sets. You can sub 15 hand release push ups for the handstand push ups if you need to.

  • Double Unders are ideally unbroken. You can sub 150 single unders for double unders if you need to.

Accessory Work:

3 rounds: 20 Hip Bridges (Weighted if you can!) 10-15 Bulgarian Split Squats (R/L) 10 Birddogs (R/L)

  • Hip Bridges: https://www.youtube.com/watchv=XQc3mpAsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=15

  • Bulgarian Split Squats: https://www.youtube.com/watchv=EZ1nvRtkEI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=10

Stretch Sesh!

3 Rounds of

1:00 Calf/Achilles stretch

1:30 Coach Stretch (R/L)

1:00 Samson Stretch

Kids Class:

*Need help from Partner or Parent

3-5 Year Olds

3 Rounds for time

Complete X Distance Wheelbarrow

10 Dips off chair

10 Ball Chest Passes to Partner or Parent

10 Partner Push Ups

10 Ball Sit Ups with toss to Partner

10 Ball Front Raises

Bear Crawl X Distance Down and Back

6-8 Year Olds

3 Rounds for time

Complete X Distance Wheelbarrow

12 Dips off chair

12 Ball Chest Passes to Partner or Parent

12 Partner Push Ups

12 Ball Sit Ups with toss to Partner

12 Ball Front Raises

Bear Crawl X Distance Down and Back

9+

3 Rounds for time

Complete X Distance Wheelbarrow

15 Dips off chair

15 Ball Chest Passes to Partner or Parent

16 Partner Push Ups

15 Ball Sit Ups with toss to Partner

15 Ball Front Raises

Bear Crawl X Distance Down and Back

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