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Saturday, April 18, 2020


Warm Up

3 rounds: :30 Mountain Climbers 10 Lunge Elbow to the Floor 15 Air Squats

Metcon

5 Sets: 1:00 Max Reps High Knees Rest :15 1:00 Max Russian Twists Rest :15 1:00 Max Alternating Step Back Lunges Rest :30

***All reps per set is your score. High Knees + russian twists + step back lunges = score for set 1. I recommend that you count up from each movement. For example: if i do 50 high knees in one minute, I will then start at rep 51 for my first russian twist. Try to maintain same number each round.

**Jumping Air Squats: https://www.youtube.com/watch?v=YL6QJ-D5Ktc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=26

**Russian Twists: https://www.youtube.com/watch?v=9jKj72tcefo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=20

**Step Back Lunges: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3


Metcon Advanced with Some Equipment

4 Sets: 1:00 Max Single Arm Thrusters Rest :15 1:00 Max Russian Twists Rest :15 1:00 Max Weighted Alternating Step Back Lunges Rest :30 RX: 50#/35# Dumbbell

***All reps per set is your score. Single arm dumbbell thrusters + russian twists + weighted step back lunges = score for set 1. I recommend that you count up from each movement. For example: if i do 20 thrusters in one minute, I will then start at rep 21 for my first russian twist.

*Odd rounds: do thrusters on your right arm. Even sets: do thrusters on your left arm.

**Russian Twists: https://www.youtube.com/watch?v=9jKj72tcefo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=20

**Step Back Lunges: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3


Accessory Work:

3 rounds: 10 Turkish Get Ups (R/L) 10-15 Single Leg Calf Raises (R/L) 15 Supermans

10 tempo air squats - 5 seconds down/fast up 10 tempo pushups - 5 seconds down/fast up

*Supermans: https://www.youtube.com/watch?v=2GUnUNA2rck&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=21

Turkish Get Up: https://www.youtube.com/watch?v=saYKvqSscuY


5:00 Meditation *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize positive feelings that arise, be grateful for them. Focus on your breath!

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