Thursday, June 18, 2020

Warm Up

5:00 Clock: 5 Push Ups to Downward Dog 10 Lunge Elbow to the Floor :30 Single Arm Dumbbell Overhead Hold (R/L) or :30 Plank

Metcon

4 Sets: AMRAP 4 Minutes: 40 Mountain Climbers 20 Alternating Step Back Lunge -Rest 2 Minutes B/T Sets-

WORKOUT STRATEGY:

· The goal is to hold the same number of rounds + reps per set. You will restart at the beginning of each amrap for 4 different scores.

· The mountain climbers will get difficult. Break them into smart sets from the beginning.

· The lunge is where you will recover your breath. Keep this pace smooth.

Metcon Advanced with Some Equipment

4 Sets: AMRAP 4 Minutes: 10/10 Single Arm Dumbbell Shoulder to Overhead 50/35 20 Alternating Dumbbell Step Back Lunges 50/35 -Rest 2 Minutes B/T Sets-

WORKOUT STRATEGY:

· The goal is to hold the same number of rounds + reps per set. You will restart at the beginning of each amrap for 4 different scores.

· This is single dumbbell. Complete 10 on one are before switching to the other arm.

· The lunge is also single dumbbell. Rack the dumbbell on either shoulder. I recommend switching shoulders every round.

Accessory Work

3 Sets: :30 Alternating Leg V-Ups :30 Russian Twists :30 Back Ext. Swimmers Rest 1:00 B/T Sets

Stretch Sesh!

3 Rounds of:

1:00 Toe Touch Stretch 2:00 Pancake Stretch 10 Alternating Scorpion Stretches