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Monday, June 15, 2020

Warm Up

6:00 Clock: 20 Bodyweight RDLs 5 Inchworms 10 Air Squats

Metcon

3 Rounds: 30 Jumping Air Squats 30 Burpees Rest 3 Minutes 3 Rounds: 30 Alternating Chair Step Ups (Total) 30 DB/KB/Odd Object Weighted Swings

WORKOUT STRATEGY:

· This workout is all about consistency.

· Try to keep the jumping air squats unbroken as long as possible. Use short breaks if you need to break them up!

· Keep the burpees at a consistent pace from the beginning.

Metcon Advanced with Some Equipment

3 Rounds: 20 Double Dumbbell Thrusters 50s/35s 20 Dumbbell Facing Burpees Rest 3 Minutes 3 Rounds: 20 Alternating Dumbbell Snatch 50/35 20 Dumbbell Facing Burpees

WORKOUT STRATEGY & FLOW:

· This workout is all about consistency.

· Break the thrusters and snatches into smart sets from the beginning. If you don't have 2 dumbbells, perform 15 single arm dumbbell thrusters on each arm.

· Keep the burpees at a consistent pace from the beginning.

Post WOD Strength:

2 Rounds of:

Max Effort Wall Sit right into Max Effort Deadlift Towel Pull

3 minutes rest between rounds

Accessory Work

3 Rounds: 10 Cat Cow Exercises 10/10 Birddogs 15/15 Calf Raises

Stretch Sesh!

2 Rounds of:

:30 Chest Stretch (Each Side) 2:00 Pigeon Stretch (Each Side)

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