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Wednesday, April 15, 2020


Warm Up:

6:00 Clock: 10 Bodyweight RDLs 5 Push Ups to Downward Dog 20 Flutter Kicks 10 Dynamic Squat Stretch

*Bodyweight RDLs: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13

*Push Ups to Downward Dog: https://www.youtube.com/watch?v=OqHDEW4BV-w&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=23

*Flutter Kicks: https://www.youtube.com/watch?v=9JfUdjVLbYI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=22

*Dynamic Squat Stretch: https://www.youtube.com/watch?v=RhXUYYYm6F0

Metcon:

3 Sets: AMRAP 5:00 20 Alternating Chair Step Ups 20 Alternating Leg V-Ups 10 Cossack Squats -Rest 1:00 b/t sets-

*Start each amrap where you left off the last one. Example: If you finished one amrap with 5 cossack squats done, then start the next amrap finishing the last 5 cossack squats then into the chair step ups. *You will have one score of the total of all 3 amraps for your score.

**Alternating Chair Step Up: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

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

Metcon Advanced with Some Equipment

3 Sets: AMRAP 5:00: 20 Dumbbell Box Step Ups (50#/35#) 20 Alternating Leg V-Ups 10 Alternating Dumbbell Devils Press (50#/35#) 1 DB -Rest 1:00 b/t sets-

*Start each amrap where you left off the last one. For Example: If you finished one amrap with 5 Devils Press done, then start the next amrap finishing the last 5 Devils Press then into the step ups. *You will have one score of the total of all 3 amraps for your score. *RX weight is: One 50#/35# dumbbell. Scale to a lighter dumbbell if needed. *Alternate arms each rep of devil press for 10 total. You can alternate in the air or on the floor.

**Alternating Chair Step Up: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

Accessory Work:

3 Rounds: 10-15 Bent Over Single Arm Row (R/L) 10 Cat Cow Exercises 1:00 Plank Hold

*Bent Over Single Arm Row: https://www.youtube.com/watch?v=-d-mopdMiqA&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=19

Stretch Sesh!

5 Rounds:

1:00 Seal Stretch :30 Chest Stretch (R/L) 1:00 Lunge Elbow to the Floor Stretch (R/L)

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