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Metcon

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Workout

Friday

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 (0:00-12:00)
- 2:00 Machine of Choice
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Samson Lunge w/Lateral Flexion
- 25’ Reverse Lunge w/Twist

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

E.S.D.

Metcon (AMRAP - Rounds)

2.)
40:00 Alternating EMOM: (12:00-52:00)
Minute 1: 50’ Sandbag Carry (25’ Down + 25’ Back OR :15 Hold) + 4 Sandbag to Shoulder (150/100)
Minute 2: 8 Box Jumps (30"/24")
Minute 3: 16 Sit-Ups OR 12 GHD Sit-Ups
Minute 4: 2 Rope Climb (15’)

* Level 3: RX
* Level 2: SB (100/70), BJ (24"/20"), Sit-Ups, 1 RC
* Level 1: SB/DB (70/50), Box Step Over (24"/20"), 12 Sit-Ups, Lying Pull to Stand RC

* See workout notes below.

* Allow 4:00 for athletes to move on to adaptation.

ADAPTATION

3.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Pigeon (R)
Minute 4: :45 Pigeon (L)

WORKOUT NOTES

E.S.D. Notes:
All Stations should take around :30 to allow for enough rest to prepare for the following minute. If you find yourself starting to use up the majority of the minute, consider moving to a scaling option.

Whiteboard:

Friday, August 05, 2022

Male Clients