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