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Metcon

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BURN

OLY/Barbell class has been moved to Saturday 4/16 @3pm (instead of Sunday).

READY

1.) 1 Round (0:00-12:00)
- 1:00 Bike
- 1:00 Ski
- 200M Run
- 10E Bent Over IYTW
- 5E 3-Directional Lunge (Forward, Lateral, Reverse = 1 rep)
- 5 T-Inchworm w/Push-Up

* Take the remaining time to brief E.S.D and have athletes grab a singular DB and Wall Ball.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN
30:00 AMRAP: (12:00-42:00)
- 15/12 Calorie Bike
- 12E Single Arm DB Row in Elevated Plank (Hand on Low Box: 20")
- 12E Single Leg DB Box Step Up (One DB you rowed with) (20") (All reps one side then switch)
- 15/12 Calorie Ski
- 12E Deadbug w/WB (14/10) (Reach back WB w/each rep)
- 12E Half Kneeling DB Press (DB you performed rows/step-ups with)
- 200M Run
- 12E Single Leg DB RDL
- 12E Russian Twist w/WB

* Allow 4:00 for athletes to clean up equipment and transition to adaptation.

ADAPTATION

3.) 4:00 EMOM (46:00-50:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions
Minute 4: :20E Half Kneeling Hamstring

Whiteboard:

Thursday, April 14, 2022

Male Clients