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Wednesday, April 22, 2020

Updated: Apr 22, 2020


Warm Up:

5:00 Clock (AMRAP): 10 Big Arm Circles (Forward/Backward) 10 Step Back Lunges (Total) 15 Hip Bridges

1 minute deep squat hold

Then repeat 5:00 minute clock

· Arm Circles: https://www.youtube.com/watch?v=CDtTgltnMYo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=25

· Step Back Lunges: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3

· Hip Bridges

Metcon:

2 Sets: AMRAP 7:00 30 Seconds of Stair Climbs or 30 Mountain Climbers 10 Chair Dips 20 Alternating Chair Step Ups (Total) -Rest 2:00 B/T Sets-

· Goal rounds per set: 3+

· If you have stairs in your house, run up and down for 30 seconds. If not, mountain climbers are ideally unbroken each round.

· Try to reach full range of motion on the chair dips.

· Try to keep a consistent pace on the chair step ups.

· Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

· Chair Dips: https://www.youtube.com/watch?v=WRtgsCNOBsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=11

Metcon Advanced with Some Equipment

2 Sets: AMRAP 7:00 15 Single Arm Dumbbell Shoulder to Overhead (Right Arm) 10 Weighted Alternating Dumbbell Step Ups (Total) 15 Single Arm Dumbbell Shoulder to Overhead (Left Arm) 10 Weighted Alternating Dumbbell Step Ups (Total) -Rest 2:00 B/T Sets- RX weight: 50#/35# Dumbbell

· Goal rounds per set: 3+

· Try to keep the dumbbell shoulder to overhead unbroken.

· You can hold the dumbbell however you want on the step ups, but I recommend resting it on your shoulder!

· This workout is all about staying moving! You got this!

Accessory Work:

3 Rounds: 10-15 Bent Over Single Arm Rows (R/L) 15 Single Leg Calf Raises (R/L) :45 Side Plank Hold (R/L)

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


Stretch Sesh!

3 Rounds:

10 T-Spine Open Book (R/L)

10 Cat-Cow

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