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Thursday, May 28, 2020


Warm Up

Death By Burpees

On Minute 1, do 1 burpee. On Minute 2, do 2 burpees. Minute 3, 3. Etc. Continue to add one burpee per minute until you can no longer complete that number of burpees within the minute.

Metcon

2 Sets: AMRAP 8 Minutes: 24 Alternating Leg V-Ups 48 Mountain Climbers 24 Alternating Step Back Lunges -Rest 3 Minutes b/t sets-

WORKOUT STRATEGY

· Keep the alternating leg v-ups at a smooth pace. Sub bicycle kicks if the v-ups are too difficult.

· Each leg counts on the mountain climbers. These will get tough, keep pushing through!

· The lunge is where you should try and recover your breath.

· Pick up the second amrap where the first one left off to accumulate one total rounds and reps.

DEMO VIDEOS:

· Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=4&t=0s

Metcon advanced with some Equipment

2 Sets: AMRAP 8 Minutes: 24 Alternating Leg V-Ups 24 Alternating Hang Clean and Jerks 50/35 24 Alternating Step Back Lunges 50/35 -Rest 3 Minutes b/t sets-

WORKOUT STRATEGY

· Keep the alternating leg v-ups at a smooth pace. Sub bicycle kicks if the v-ups are too difficult.

· Try to keep the dumbbell hang clean and jerks unbroken each round. Switch reps in the air. This is where you will try to recover your breath.

· The lunges will get difficult. I recommend a smooth pace from the beginning.

· Pick up the second amrap where the first one left off to accumulate one total rounds and reps.

DEMO VIDEOS:

· Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=4&t=0s

· Alternating hang clean and jerk: https://www.youtube.com/watch?v=UZuQzirRhF4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=30

Accessory and Stretch Sesh!

https://www.youtube.com/watch?v=E2SOrScNbww

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