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Tuesday, April 21, 2020


Warm Up

3 Rounds: 1:00 High Knees/Marching 10 Inchworms 15 Air Squats slow and controlled – focus on driving knees out

Metcon:

6 Sets: AMRAP 2 Minutes: 30 Jumping Air Squats 20 Alternating Leg V-Ups Max Alternating Step Back Lunges -Rest 1 Minute 30 Seconds b/t Sets- *Score is number of Max Alt Step Back Lunges each set

· Target number of Reps per set: 30+

· If it takes you longer than 1:15 to finish the jumping air squats + alternating v-ups, scale the number. You want at minimum :30 on the step back lunges each round.

· This workout is designed to be fast so make sure to control your breathing and allow your heart rate to calm during the rest. Be deep recovery breathes.

· Jumping air squats will get tough. Keep your jumps low for a quick turn around into the next squat. Try and finish around the 30-40 sec mark. Scale to regular air squats if needed.

· Alternating V-Ups should be done non stop with a goal to finish in 30-40 secs.

· Alternating step back lunges should be continuous!

· Air Squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

· Step Back Lunge: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

Metcon Advanced with Some Equipment

6 Sets: AMRAP 2 Minutes: 30 Jumping Air Squats 30 Alternating V-Ups Max Single Arm Alternating Hang Dumbbell Snatch 50/35 -Rest 1 Minute 30 seconds b/t sets- *Score is number of dumbbell Snatch each set

· Target number of Reps per set: 30+

· If it takes you longer than 1:15 to finish the jumping air squats + alternating v-ups, scale the number. You want at minimum 30.

· This workout is designed to be fast so make sure to control your breathing and allow your heart rate to calm during the rest. Big deep recovery breathes.

· Jumping air squats will get tough. Keep your jumps low for a quick turn around into the next squat. Try and finish around the 30-40 sec mark.

· Alternating V-Ups should be done non stop with a goal to finish in 30-40 secs.

· Try to keep the hang dumbbell snatch moving quickly. Ideally, you won't need to put it down!

Accessory Work:

3 rounds: 10 Upright Rows (R/L) 10 Lateral Box Step Ups each leg (R/L) 20 Supermans

· Upright Rows: https://www.youtube.com/watch?v=65czb7X37Us&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=18

· Lateral Box Step Ups: https://www.youtube.com/watch?v=aGlHrfXuAQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=12

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

Stretch Sesh!

2 Rounds of

1:30 Pigeon Stretch (R/L)

1:00 Seal Stretch

2:00 Child’s Pose

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