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