Saturday, May 30, 2020

Warm Up

6:00 Clock: 30 Plate Hops 20 Bodyweight Single Leg RDLs :30 Handstand Hold or :30 Plank Hold

Strength

Alternating On the Minute x 4 Rounds: Minute 1: 20 AbMat Sit-Ups Minute 2: 10 Single Dumbbell Overhead Tricep Extensions 10 Close Grip Push-ups Max Push Ups in Remaining Time

Metcon

4 Rounds: 10 Wall Walks or 25 Hand Release Push Ups 30 Cossack Squats (Total) 20 Box Jumps or 30 Tuck Jumps

WORKOUT STRATEGY

· If you don't have space to do wall walks, sub 25 hand release push ups.

· Keep the cossack squats at a smooth pace throughout the workout. If cossack squats are too difficult, sub 30 air squats.

· RX height for the box is 24"/20". Step down all box jumps. If you don't have a stable surface to jump to, sub 30 tuck jumps.

DEMO VIDEO:

· Hand release push ups: https://www.youtube.com/watch?v=ZNvcGllxtEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24

· Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

· Tuck Jumps: https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

Metcon advanced with some Equipment

4 Rounds: 100’ Handstand Walk 30 Alternating Dumbbell Snatch 50/35 20 Box Jumps

WORKOUT STRATEGY

· If you struggle with handstand walk, scale to 50' each round. If that is too much, sub 10 wall walks or 25 hand release push ups.

· Keep the alternating dumbbell snatch consistent throughout the entire workout. You can switch arms in the air or on the ground.

· RX height for the box is 24"/20". Step down all box jumps. If you don't have a stable surface to jump to, sub 30 tuck jumps.

DEMO VIDEO:

· Hand release push ups: https://www.youtube.com/watch?v=ZNvcGllxtEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24

· Tuck Jumps: https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

Accessory Work

3 Rounds: 5/5 Turkish Get Ups 20 Deadbugs 10/10 Birddogs

Strech Sesh!

5-10 minute meditation