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Monday, May 11, 2020


Warm Up


5:00 Clock: 30 Jumping Jacks 10 Cossack Squats (Total) 20 Alternating Single Leg RDLs

DEMO VIDEOS:

· Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

· Single Leg RDLs: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13

Pre Metcon Strength:

Every three minutes for 12 minutes – Max Effort HS Hold

Metcon:

5 Rounds For Time: 400m Run 20 Chair Dips 30 Air Squats

WORKOUT STRATEGY:

· Each run should be a smooth pace. This will be the point in the workout where you try and recover.

· Substitute 1:30 High Knees or 10 up and down flight of stairs (at least 12 steps) if you can't get outside to run.

· Chair Dips are ideally unbroken.

· Air Squats are ideally unbroken.

DEMO VIDEOS:

· Air Squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

· Chair Dips: https://www.youtube.com/watch?v=WRtgsCNOBsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=11

Metcon Advance with Some Equipment

5 Rounds For Time: 400m Run 20 Alternating Dumbbell Snatch 20 Dumbbell Goblet Squat RX: 50#/35# Dumbbell

WORKOUT STRATEGY:

· Each run should be a smooth pace. This will be the point in the workout where you try and recover.

· Substitute 1:30 High Knees or 10 up and down flight of stairs (at least 12 steps) if you can't get outside to run.

· Dumbbell Snatch are ideally unbroken.

· Dumbbell Goblet Squat are ideally unbroken.

Accessory:

3 rounds: 5 Turkish Get Ups (Each Side) weighted or unweighted 10 Birddogs (R/L) 15 Single Leg Calf Raises (R/L)

Stretch Sesh!

1:00 Alternating Calf Stretch 2:00 Couch Stretch (Each Side)

3:00 Deep Squat Hold

Kids Class

Metcon:

5 Rounds For Time: 200 to 400m Run 10-20 Chair Dips 15-30 Air Squats

Kids Class Post WOD strength:

3 sets of Max HS Hold / 3 sets of Max Wall Sit

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