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Workout

Thursday

https://youtu.be/t71aNSrKWBE

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Metcon (Time)

5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings

SUBS
Single DB Farmer's Carry:
50 Single DB Step-Ups

Run:
20 x 10m Shuttle Runs
200m Row/Bike Erg
25 Cal AB

STIMULUS
-Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
-Move with purpose through the three movements
-Let's use the 200m jog as recovery before getting back to the dumbbell for swings
-Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 - 2 sets

MOVEMENT VIDEOS
Dumbbell Swings (https://www.youtube.com/watch?v=O8hRTgHb6Uc&feature=youtu.be)

Metcon (Time)

5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings

SUBS
Odd Object Carry:
50 Odd-Object Step-Ups

Run:
20 x 10m Shuttle Runs
30 double-unders
20 Burpees

STIMULUS
-Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time
-Move with purpose through the three movements
-Let's use the 200m jog as recovery before getting back to the odd-object for swings
-Set up an odd-object weight for the swings that you could complete the set of 30 in 1 - 2 sets

Metcon

If you have the equipment

Metcon (No Measure)

EMOM 30:
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups

*40 Seconds of Work at Each Station

STIMULUS
GENERAL
-Each movement effort should last :40 seconds long with a built in :20 rest in each minute
-No designated reps for any of the movements

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

Whiteboard:

Thursday, April 09, 2020

Male Clients

John
Hays

9:30 AM CrossFit

23:06

400m runs with 25lb vest

Female Clients