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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

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