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Components

1-Mile Run

Metcon

Settings

Workout

Really good core and glutes day

Warm-up

200m Run
10 Perfect Lunges w/ Rotation

2 Rounds of:
15 Cobras (5s/2.5s)
10 Pace Lunge
50 ft. Waiters Walk /side (moderate-heavy)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Rest

5 minutes

Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP:
10 Strict Knees to Elbows
20 DB Overhead Lunges (Left Arm)
10 Strict Knees to Elbows
20 DB Overhead Lunges (Right Arm)

Scaled option:
10 Hollow Rocks
10 DB Strict Press (right Arm)
20 DB Lunges (DB resting on R- Shoulder)
10 CrossTouches (per side)
10 DB Strict Press (ledt Arm)
20 DB Lunges (DB resting on L- Shoulder)

** This scale is a good challenge for everyone who has overhead ROM and/or issues with bracing.

Accessory Work

Metcon (No Measure)

4 Rounds:
10 Single Arm Lateral Raises / side (heavy)
15 Banded Glute Bridges

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

Whiteboard:

Saturday, February 22, 2020

Male Clients