Public Whiteboard

Components

Metcon

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Workout

Long Core Cardio

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

2 Rounds:
10 Scorpions
10 Wipers
10 Cossack Squats
:30 Couch Stretch (per side)

Metcon

Metcon (10 Rounds for reps)

10 Rounds for total reps. Each Round will consist of 1:00 of core work followed by :30 of cardio. After the :90 of work, you will rest :90 then repeat. Tracking total combined reps of the core and cardio for each of the 10 rounds. You can swap movements each round as you see fit.

1:00 Core Options:
Hollow Rocks
Two Count Bicycle Sit-ups
Butterfly Sit-ups

(RX+) Knees to Elbow / T2B

:30 Cardio Options:
Calories on: Assault Bike, Rower or Ski Erg
Two Count Mountain Climbers
Burpees

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:
https://youtu.be/l5nMszaaJ28
(Watch from 2:00- 3:00)

Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Whiteboard:

Wednesday, May 20, 2020

Male Clients