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Metcon

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Workout

"BURN"

READY

1.) 1 Round (0:00-6:00)
- 1:00 Ski/Bike
- 1:00 Bike/Ski
- 20E Side Lying Hip Abduction/Adduction
- 8E Prone IYTW
- 5E 3-Directional Lunge (Forward, Lateral, Reverse)

* Allow 4:00 for athletes to prepare for BURN.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
30:00 EMOM (10:00-40:00)
Minute 1: 12/9 Calorie Bike
Minute 2: 24 Russian Twists w/WB (20/14) (1R + 1L = 1 Rep)
Minute 3: 12E Split Squat w/WB (20/14) (Bear Hug) (12R + 12L)
Minute 4: REST
Minute 5: 12/9 Calorie Ski
Minute 6: 12E Rotational WB Throw (20/14) (https://www.youtube.com/watch?v=sWTWNXAyBGc)
Minute 7: 24 Wall Ball Thrusters (20/14) (https://www.youtube.com/watch?v=RnguPxo2Pt8)
Minute 8: REST

* Allow 4:00 for athletes to prepare for adaptation.

ADAPTATION

3.) (45:00-48:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Lizard + Half Kneeling Hamstring Stretch (R)
Minute 3: :20E Lizard + Half Kneeling Hamstring Stretch (L)

Whiteboard:

Thursday, May 19, 2022

Male Clients