Tuesday, May 26, 2020

Warm Up

3 Rounds: 1:00 Single Unders or High Knees 5 Push Ups to Downward Dog :30 Hollow Hold

Strength

3 Supersets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Weighted Glute Bridges

*Use whatever weight you have – could even be different weighted DB’s in each hand just be sure to switch each set. Rest 2 Minutes between Sets

Metcon:

3 Sets: AMRAP 5 Minutes: 50 Double Unders or 50 Plate Hops 10 Burpees Rest 2 Minutes B/T Sets

WORKOUT STRATEGY

· Start each amrap where you left off the last amrap to accumulate one total number of rounds + reps.

· If you don't have double unders, first sub to 75 single unders. If you don't have a jump rope, sub 50 plate hops or 50 jumping jacks.

· Keep a consistent pace on the burpees.

DEMO VIDEOS:

· Burpees: https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5

· Plate Hops: https://www.youtube.com/watch?v=QQVzaT1eUBc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=27

Metcon advanced with some Equipment

3 Sets: AMRAP 5 Minutes: 50 Double Unders 10 Dumbbell Facing Burpees Rest 2 Minutes b/t sets

WORKOUT STRATEGY

· Start each amrap where you left off the last amrap to accumulate one total number of rounds + reps.

· If you don't have double unders, first sub to 75 single unders. If you don't have a jump rope, sub 50 plate hops or 50 jumping jacks.

· Keep a consistent pace on the dumbbell facing burpees. Use a two foot take off to get over the dumbbell.

DEMO VIDEOS:

· Burpees: https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5

· Plate Hops: https://www.youtube.com/watch?v=QQVzaT1eUBc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=27

Accessory Work

3 Rounds: 10/10 Suitcase Deadlifts 15/15 Single Leg Calf Raises 20 Hip Bridges

Stretch Sesh!

3 rounds: 10 T-Spine Open Book (R/L) 10 Alternating Scorpion Stretches