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Components

Metcon

Settings

Workout

Sled Sprints

Warm-up

2 Rounds:
(EMOM x 6)
1) 200m Run
2) Inchworms
3) Side Plank (alternate as needed)
4) Hollow Hold
5) Cossack Squats
6) Cobras (2.5lbs)

Accessory Work

2x:
Monster Walk (Forward and Reverse)
Lateral Steps (Down and Back)
10 Lateral Bounds (Per leg)(Dots)
5 Figure 8’s (Per Leg) (Dots)

Metcon (Time)

For time:
12 Calories on Bike, Erg or Rower
60m Sled Sprint
12 Calories on Bike, Erg or Rower
45m Sled Sprint
12 Calories on Bike, Erg or Rower
30m Sled Sprint
12 Calories on Bike, Erg or Rower
15m Sled Sprint
12 Calories on Bike, Erg or Rower

*The Sled Sprints are to be done in 15m sprints. I’m expecting to have two or three people on each sled cycling every 15m.

SLED WEIGHT:
140/90lbs

Mobility

:90 Per:
Hamstring Stretch (coaches choice)
Pigeon Stretch
Couch Stretch
Front Rack/Lat PVC Stretch (over GHD or Box)
Foam Roller Pec Stretch

Whiteboard:

Thursday, July 26, 2018

Male Clients