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)