Monday, May 18, 2020
Warm Up
3 Rounds: 1:00 High Knees 10 Dynamic Squat Stretch 5 Push Ups to Downward Dog
DEMO VIDEOS:
Push Up to Downward Dog: https://www.youtube.com/watch?v=OqHDEW4BV-w&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24&t=0s
Strength
3 Rounds: :30 Static Weighted Bulgarian Split Squat (Left) :30 Max Unweighted Bulgarian Split Squats (Left) :30 Static Weighted Bulgarian Split Squat (Right) :30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
· Alternating between a static hold with weight into regular reps with no weight
· This hold will be in the active bottom position of the Bulgarian Split Squat
· Choose a weight for the static hold that allows you to hold for the whole 30 seconds
· Drop the weight at the 30 second mark and immediately transition into the unweighted reps
· You'll stay on one leg for 1 minute before switching to the other
Metcon
AMRAP 10 Minutes: 12 Burpees 36 Jumping Air Squats
100m Run Rest 2:00 AMRAP 8 Minutes: 10 Burpees 24 Jumping Air Squats
100m Run Rest 2:00 AMRAP 6 Minutes: 8 Burpees 18 Jumping Air Squats
100m Run
WORKOUT STRATEGY & FLOW:
· This is three separate amraps with 2 minute rest between.
· Try to hold a smooth pace but push a little outside that comfort zone
· Start each new amrap from the beginning. Do not carry over from previous amraps.
Metcon Advanced with some equipment
AMRAP 10 Minutes: 12 Alternating Devil Press 30 Jumping Air Squats
100m Run Rest 2:00 AMRAP 8 Minutes: 10 Alternating Devil Press 20 Jumping Air Squats
100m Run Rest 2:00 AMRAP 6 Minutes: 8 Alternating Devil Press 10 Jumping Air Squats
100m Run
WORKOUT STRATEGY & FLOW:
· This is three separate amraps with 2 minute rest between.
· Try to hold a smooth pace but push a little outside that comfort zone
· Start each new amrap from the beginning. Do not carry over from previous amraps.
Accessory work
3 rounds: 10 Windmills (R/L) 10 Bulgarian Split Squats (R/L) 1:00 Side Plank (R/L)
Stretch Sesh!
2 Rounds of
1:30 Pigeon Stretch (Each Side) 2:00 Pancake Stretch