Wednesday, May 6, 2020

Warm Up

3 rounds: 50 Single Unders or 30 Plate Hops/Jumping Jacks 5 Inchworms 20 Alternating Step Back Lunges (Total)

Metcon

3 Sets: 1:00 Max reps at each station: 1. Chair Dips 2. Alternating Jumping Lunges 3. Sit Ups 4. Plate Hops or Jumping Jacks Rest 1:00 B/T Sets

· You will complete max reps at each station for a total rep count each set. I recommend counting up. For example, if you get 20 chair dips then start at 21 for your first jumping lunge.

· Alternating lunges do not need to open up at the top of the rep. Keep them low to the ground and quick.

· Keep sit ups at a smooth pace. Try not to stop.

· Keep moving on the plate hops/jumping jacks! If you can't jump, substitute marching in place.

Metcon Advanced with Some Equipment

3 Sets: 1:00 Max reps at each station: 1. Strict Handstand Push Ups or Handstand Push Ups 2. Alternating Jumping Lunges 3. Sit Ups 4. Double Unders Rest 1:00 B/T Sets

· You will complete max reps at each station for a total rep count each set. I recommend counting up. For example, if you get 20 strict handstand push ups then start at 21 for your first jumping lunge.

· If you can't get a set of 5-10 handstand push ups fresh, I recommend subbing hand release push ups.

· Alternating lunges do not need to open up at the top of the rep. Keep them low to the ground and quick.

· Keep sit ups at a smooth pace. Try not to stop.

· Double unders are ideally done unbroken for a minute. Sub single unders for double unders if needed.

Accessory Work

3 Rounds: 10-15 Lateral Box Step Ups (Each Side) 1:00 Handstand Hold or Hollow Hold 10 Cat Cow Exercises

Stretch Sesh!

3 Rounds of:

1:00 Toe Touch Stretch 1:00 Frog Stretch 1:00 Alternating Calf Stretch