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Metcon

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Workout

Monday

STEADY

1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

READY

1.) 2 Rounds (0:00-15:00)
- 1:00 Bike (Increase pace every :20)
- 8E Prone IYTW
- 8E Super Lunge Rotations
- 8 T-Inchworm w/Push-Up
- 8E Samson Lunge w/Lateral Flexion (2nd Round: Reverse Lunge w/Twist)

* With the remaining time, explain/demo S.F.P movements, and have athletes prepare for the next portion of class.

S.F.P.

Metcon (AMRAP - Rounds)

2.) 10:00 Alternating EMOM (15:00-25:00)
Minute 1: 25’ Handstand Walk
Minute 2: :20 L-Hang

* Level 3: RX
* Level 2: :20 Handstand Hold, L-Hang (Straight or Bent Knee)
* Level 1: 25’ Double DB OH Carry, Bent Knee L-Hang or Hollow Hold

* See workout notes below.

* Allow 8:00 for athletes to grab water, explain/demo E.S.D, and prepare for the next portion of class.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

3.)
20:00 AMRAP: (33:00-53:00)
- 12/9 Calorie Bike
- 25’ Single Arm DB Overhead Walking Lunge (50/35) (R)
- 25’ Single Arm DB Overhead Walking Lunge (50/35) (L)
- 3 Wall Walks

* Goal: 6+ Rounds

* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15), Half-ROM Wall Walks

* See workout notes below.

* Allow 4:00 to put away equipment and gather for adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :20E Eagle in Saddle
Minute 2: :20E Twisted Cross
Minute 3: :45 Puppy Pose

WORKOUT NOTES

S.F.P. Notes:
Have athletes think about reaching their feet up and continually pushing into the floor as they move through their handstand walk. You can have athletes pair up and assist in spotting handstand walks since the work prescribed should only take :20-:30 MAX.

E.S.D. Notes:
Move at a conservative pace to start on EVERYTHING. Realize that with the time domain being 20:00, this is aerobic BUT also has a high level of interference when it comes to muscular demand. Move at a moderate and steady pace on the bike, then try to move immediately into the lunges staying smooth and stepping through on your reps. Take your time walking to the wall but when you get there, tell yourself that it’s time to work. Chip away one rep at a time minimizing your rest time in between, then get back to that bike.

Whiteboard:

Monday, August 01, 2022

Male Clients