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Metcon

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Workout

WEDNESDAY 3.21.18

WU:

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Push-up to Down Dog
Chest Stretch – 1 Minute
Childs Pose on Box – 1 Minute
Box Supported Ankle Stretch – :30 Seconds

Movement Prep

Burpee Box Jump Movement Prep
5 Small Hops
5 High Hops
3 Burpees
3 Step-ups (each leg)
3 Box Jumps (lower height)
3 Box Jumps (workout height)
3 Burpee Box Jumps

Chest to Bar Pull-up Movement Prep
10 Second Dead Hang
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
3 Chest to Bar Pull-ups

Chest to Bar Pull-up Movement Substitutions
Reduce Reps
Pull-ups
Ring Rows
Jumping Chest to Bar Pull-ups
Jumping Pull-ups

Sumo Deadlift High Pull Movement Prep
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

Build to Lighter Weight

3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

MC: Metcon (4 Rounds for reps)

EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 10 Chest to Bar Pull-Ups
4th Minute: 8 Burpee Box Jumps (24/20)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 21, 2018

Male Clients