Monday, June 1, 2020

Warm Up

5:00 Clock: 100m Jog or :30 High Knees 5 Push Ups to Downward Dog 10 Air Squats

Metcon

AMRAP 6:00: 200m Run 20 Air Squats Rest 2:00 AMRAP 6:00: 200m Run 15 Push Ups Rest 2:00 AMRAP 6:00 200m Run 10 Table Rows or 10 Bent Over DB Row

WORKOUT STRATEGY:

· Table rows are ideally done unbroken throughout the entirety of the workout. Sub 10 bent over DB row if needed. Use a weight from around the house.

· Break up pushups into smart sets from the beginning.

· Keep the air squats at a smooth pace throughout the entirety of the workout. Try to keep these unbroken.

· Try to recover on the run. If you don't have a space to run, sub :45 of high knees.

· The 200 run or :45 of high knees counts as 1 rep.

Metcon Advanced with Some Equipment

AMRAP 6:00: 200m Run 20 Air Squats Rest 2:00 AMRAP 6:00: 200m Run 15 Push Ups Rest 2:00 AMRAP 6:00 200m Run 10 Strict Pull Ups *If you have a 20/14# vest or ruck wear it!

WORKOUT STRATEGY:

· Strict pull-ups can be done as singles or smart sets from the beginning to keep moving.

· Break up pushups into smart sets from the beginning.

· Keep the air squats at a smooth pace throughout the entirety of the workout. Try to keep these unbroken.

· Try to recover on the run. If you don't have a space to run, sub :45 of high knees.

· The 200 run or :45 of high knees counts as 1 rep.

Accessory Work

3 Rounds 10 Bulgarian Split Squat (each side) 10 windmills (each side) 1:00 Plank Hold

Stretch Sesh!

3 Rounds of:

2:00 Couch Stretch (Each Side) 10 Downward Dog to Upward Dog Transitions