Wednesday, June 10, 2020

Warm Up
3 Rounds: 1:00 Single Unders or Jumping Jacks 1:00 Plank 5 Inchworms
Metcon
2 Sets: AMRAP 6 Minutes: 20 Alternating Chair Step Ups (Total) 30 Lateral Up and Over Plate Hops - Skiers (15 each side) Rest 2:00 B/T Sets
*Within the 2 minute rest – perform 1 set of max reps Push Ups
WORKOUT STRATEGY:
· The goal is to keep moving throughout the entirety of the workout.
· Keep the alternating chair step ups at a smooth pace.
· Pick up the second amrap where the first one left off.
Metcon Advanced with Some Equipment
2 Sets: AMRAP 7 Minutes: 20 Alternating Weighted Chair/Box Step Ups 50/35 30 Lateral Up and Over Plate Hops – Skiers (15 each side) Rest 2:00 B/T Sets
*Within the 2 minute rest – perform 1 set of max reps Push Ups
WORKOUT STRATEGY:
· The goal is to keep moving throughout the entirety of the workout.
· Keep the alternating step ups at a smooth pace.
· Pick up the second amrap where the first one left off.
Post WOD Strength:
Not For Time: 50 "Child Makers”
1 “Child Maker” is: 1 Push-up 1 Dumbbell Row (Left) 1 Dumbbell Row (Right) 1 Dumbbell Deadlift
· These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
· These can be done with one dumbbell or two
Accessory
Tabata (:20 on/:10 off): 8 sets: Supermans
Stretch Sesh!
3 rounds: 10 T-Spine Open Book (R/L) 10 Alternating Scorpion Stretches