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!