Wednesday, June 3, 2020

Warm Up
3 Rounds: 1:00 Single Unders or Jumping Jacks 30 Flutter Kicks :30 Handstand Hold or Plank Hold
Metcon
10 Rounds: 6 Close Grip/Diamond Push Ups 12 Supermen 18 Chair Dips 24 Double Unders or 30 Plate Hops/Jumping Jacks
WORKOUT STRATEGY:
· This workout is meant to be close to unbroken sets at each movement throughout the entirety of the workout.
· Try to reach good range of motion on the chair dips. You may need to break these up, but keep the rest quick.
· If you don't have double unders, sub 45 single unders or 30 plate hops/jumping jacks.
Metcon Advanced with Some Equipment
10 Rounds For Time: 6 Strict Handstand Push Ups 12 Supermen 10/10 Dumbbell Shoulder to Overhead 50/35 30 Double Unders
WORKOUT STRATEGY:
· This workout is meant to be close to unbroken sets at each movement throughout the entirety of the workout.
· If you don't have handstand pushups, sub 10 close grip/diamond push ups
· Complete 10 DB shoulder to overhead on each arm. These can be a strict press, push press, or push jerk.
· If you don't have double unders, sub 45 single unders or 30 plate hops/jumping jacks.
Accessory Work
3 Rounds 10 Standing Arnold Press (each side) 30 yd Overhead Single Arm DB Hold (each side) 15 Single Leg Glute Bridge (each side)
Stretch Sesh!
3 Rounds:
2:00 Pancake Stretch 2:00 Frog Stretch