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Metcon

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Workout

Thursday

READY

1.) 1 Round (0:00-12:00)
- 1:00 Machine of Choice
- 12E Bent Over IYTW
- 50’ Quad w/Reach
- 50’ Knee Hug to Inverted Toe Touch
- 50’ Hip Cradle
- 25’E Crossover w/Reach
- 50’E Lateral Lunge w/Hip Gate (Perform Lateral Lunge Each Side then perform Hip Gate to face other direction)

* With remaining time, brief BURN, demo any movements, and have athletes prepare.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN
2a.) 8:00 AMRAP: (12:00-30:00)
- 200M Run (or 12/9 Calorie Bike)
- 15 Double DB Bicep Curl (30/20)
- 15 Double DB Strict Press

* REST 2:00 then proceed to 2b.

Metcon (AMRAP - Rounds and Reps)

2b.) 8:00 AMRAP:
- 200M Run (or 12/9 Calorie Bike)
- 20 Double DB Hang Power Clean
- 20 Double DB Push Press

* Allow 5:00 REST before moving to Skill Development.

Skill Development

3.) Kipping Pull-Up Progressions:
15:00 Practice on Kipping Pull-Up Progressions (35:00-50:00)
- Kipping Pull-Up Progressions (https://www.youtube.com/watch?v=QrigE0M7j4o)

* IMPORTANT: If athletes DO NOT have 3-5 Strict Pull-ups as a prerequisite, they should NOT be attempting Kipping Pull-Ups but instead can start to perform VERY SMALL ROM arch/hollow kips and practicing hitting the proper positions there.

* See workout notes below.

ADAPTATION

4.) (50:00-53:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions

WORKOUT NOTES

Skill Development Notes:
If you have athletes that have kipping pull-ups or butterfly pull-ups, put on a 15:00 timer and have them perform anywhere from 3-6 reps EMOM with a focus on proper technique and maintaining rhythm.

Whiteboard:

Thursday, July 28, 2022

Male Clients