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Wednesday, May 13, 2020


Warm Up

3 Rounds: 1:00 High Knees/Marching 5 Inchworms 30 Flutter Kicks

DEMO VIDEOS:

· Inchworms: https://www.youtube.com/watch?v=W-lkGIfEP0c&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=14

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

Pre Metcon Strength:

Every 3 Minutes for 12 minutes: Max Effort Towel Deadlift (stand with two feet shoulder width apart on towel with both ends positioned at your sides. Bend down in deadlift position, grab ends of towels and pull as hard as you can while maintaining proper deadlift form)

Metcon

“Bergeron DBeep Test” On the Minute For As Long As Possible: 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 7 Burpees


Workout Strategy:

· The thrusters, ground to overhead and burpees must be all completed within 1 minute and the goal is to see how many minutes you can continue. If you get to 10 minute mark: Add (1) Rep to Each Movement. If at any point you can no longer complete the required reps within the minute, begin to AMRAP until the 15 minute mark.

Metcon Advanced with Some Equipment “Bergeron DBeep Test” On the Minute For As Long As Possible: 7 Single Dumbbell Goblet Thrusters (hold both ends of DB) 7 Alternating Single Dumbbell Power Snatches 7 Burpees

Workout Strategy:

· The thrusters, alt. single dumbbell power snatches and burpees must be all completed within 1 minute and the goal is to see how many minutes you can continue. If you get to 10 minute mark: Add (1) Rep to Each Movement. If at any point you can no longer complete the required reps within the minute, begin to AMRAP until the 15 minute mark.

Accessory Work

3 rounds: 10-15 Explosive Bulgarian Split Squats (R/L) – aim to leave the ground with the leg on the ground each rep 10-15 Weighted Upright Rows (R/L) 15 Weighted Hip Bridges

Stretch Sesh!

1:00 Toe Touch Stretch 2:00 Pancake Stretch 10 Alternating Scorpion Stretches

25 Pass Throughs with PVC or Broomstick

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Friday, August 14, 2020

Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB