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Metcon

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Workout

“Sugarcreek”

READY

1.) 1 Round (0:00-8:00)
- 2:00 Row (1:00 EASY, then increase pace every :20)
- 15 Banded Lat Pulldown in Hollow Hold (Band Anchored in Rig)
- 8 Inchworm + Push-Up
- 8E Lateral Lunge

* Allow 6:00 to brief athletes on S.F.P, grab water, and barbells.

S.F.P.

Metcon (AMRAP - Rounds)

2.) Every 1:30 for 8 Sets (14:00-26:00)
2a.) Set 1: 5E Double KB/DB Rear Foot Elevated Split Squat (Moderate) (Farmers)
2b.) Set 2: Gymnastics Complex:
- 5 Pull-Ups
- 3 C2B Pull-Ups
- 1 Bar Muscle-Up

* Level 3: RX
* Level 2: 5 Pull-Ups, 3 C2B Pull-Ups, 1 Bar Muscle-Up (Banded if necessary for any/all movements)
* Level 1: 5 Pull-Ups, 3 C2B Pull-Ups (Banded if necessary for any/all movements)

* See workout notes below.

* Allow 5:00 for athletes to put away weight, barbells, grab water, grab kettlebells, and brief E.S.D.

E.S.D.

Metcon (AMRAP - Rounds)

3.) "Sugarcreek"
Every 5:00 for 20:00 (4 Rounds): (31:00-51:00)
- 500M/400M Row
- 12 Alternating DB Racked Lunge (50/35)

* Level 3: RX
* Level 2: 400M/300M Row, DB (35/25)
* Level 1: 300M/250M Row, DB (25/15)

* See workout notes below.

* Allow 4:00 for athletes to put away equipment, grab water, and prepare for adaptation.

ADAPTATION

4.) 5:00 EMOM (55:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard
Minute 3: :20E Pidgeon
Minute 4-5: Shavasana

WORKOUT NOTES

S.F.P. Notes:
2a.) Perform 5 Rear Foot Elevated Split Squats on one side (Non-Dominant Side) before switching to the other side.

2b.) This is meant to be an unbroken gymnastics complex. You can break it up and come off the bar if you absolutely need to but we need to make sure we are completing our rep scheme within each interval and enough time to move back into our split squats.

E.S.D. Notes:
These intervals are meant for you to push the pace on the row and then immediately be able to get off and move through your lunges in a smooth fashion. Rounds should take NO LONGER than 3:00 with a minimum of 2:00 REST.

Whiteboard:

Wednesday, March 23, 2022

Male Clients