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Metcon

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Workout

Tuesday

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1.) 1 Round (0:00-15:00)
- 2:00 Machine of Choice
- 50’E Lateral Banded Monster Walk (Hip Circle or X-Band under feet)
- 15E Deadbug
- 12E Half Kneeling Banded Lat Pulldown
- 8 KB Goblet Narrow Stance Squats
- 5 T-Inchworm w/Push-Up

* In the time remaining, demo any movement and explain S.F.P. Allow athletes to prepare and start no later than the 15:00 mark.

S.F.P.

Metcon (AMRAP - Rounds)

2.) Skill: Every 2:00 for 8 Alternating Sets (15:00-31:00)
2a.) Set 1:
- 15 V-Ups, OR GHD Sit-Ups
- 2 Rope Climb

2b.) Set 2:
- 30 Double Unders
- 3 Wall Walk

* Level 3: RX
* Level 2: 10 V-Ups/GHD + 1 RC, 15 DU + 1-2 Wall Walk
* Level 1: 10-15 Sit-Ups + 1 Lying to Stand RC, Single Unders + 1-2 Half ROM Wall Walk or Inchworm

* See workout notes below.

* Allow 6:00 to brief the next portion of class and for athletes to prepare for E.S.D.

E.S.D.

Metcon (3 Rounds for reps)

2.)
3 Sets: 3:00 AMRAP (2:00 REST) (37:00-52:00)
- 8 Burpee Box Jump Over (24"/20")
- 12 Alternating DB Snatch (50/35)
- 16 Air Squats

* Goal: 72+ reps (2+ Rounds) per set

* Level 4 (RX+): Alternating Pistols (Replacing Air Squats)
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: No Push-Up Burpee Box Step Over, DB (25/15)

* See workout notes below.

* Allow 3:00 for athletes to put away equipment and gather for adaptation.

ADAPTATION

4.) (55:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Cat/Cow Transitions
Minutes 4-5: Shavasana

WORKOUT NOTES

S.F.P. Notes:
Intervals should take no longer than 1:15-1:30 to allow athletes enough time to switch back and forth and not feel panicked. Split the class into multiple groups and have them stagger start if needed.

E.S.D. Notes:
Movements and rep ranges are set so that athletes can move at a moderate-hard effort and not have to slow down. It should be 3:00 of continuous moving knowing it is followed by a 2:00 REST period. BBJO should be performed controlled, and at a steady pace. DB Snatches should be performed rep after rep with little to no hesitation between. Air Squats (or pistols) should be performed in a quick fashion but NOT as a sprint before having to get right back on for BBJO.

Whiteboard:

Tuesday, July 12, 2022

Male Clients