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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

1b.) 1 Round (0:00-12:00)
- 2:00 Machine of Choice
- 12E Deeadbug
- 8E Prone IYTW
- 8 Push-Up to Alternating Toe Touch
- 8E Tall Kneeling DB Bicep Curl + Press

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to prepare.

S.F.P.

Metcon (8 Rounds for reps)

2.) 8:00 Alternating EMOM (12:00-20:00)
Minute 1: :30 AMRAP Inverted Row
Minute 2: :30 AMRAP Hand Release Push-Ups

* See workout notes below.

* Allow 5:00 to brief E.S.D and for athletes to prepare. It’s a long workout, so get them started as soon as possible.

E.S.D.

Metcon (6 Rounds for reps)

2.)
6 Alternating Sets (Between 2a and 2b): (25:00-53:00)
2a.) Odd Sets: 3:00 AMRAP (2:00 REST)
- 15 Pull-Ups (Strict for as long as possible)
- 200’ Double DB/KB Farmer Carry (70/50-53)
- AMRAP Calorie Row

* Level 4 (RX+): C2B Pull-Ups
* Level 3: RX
* Level 2: Pull-Ups (Banded if necessary), KB (53/35)
* Level 1: Banded/Jumping Pull-Ups, KB (35/26)

* See workout notes below.
2b.) Even Sets: 3:00 AMRAP (2:00 REST)
- 15 Double DB Bench Press (50/35)
- 200’ Bear Crawl
- AMRAP Calorie Bike

* Level 4 (RX+): DB (70/53)
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15)

* See workout notes below.

ADAPTATION

3.)
Minute 1: :20E Twisted Cross
Minute 2: :20E Banded Lat + Banded Bicep (R)
Minute 3: :20E Banded Lat + Banded Bicep (L)

WORKOUT NOTES

S.F.P. Notes:
Make your inverted rows challenging enough so that it would be a high level of difficulty to complete 12+ unbroken. If that means elevating your feet and even throwing on a weight vest, do it. For the hand release push-ups, this minute is dedicated to accumulating horizontal pressing volume. You can choose to either rack up a bunch of reps at your bodyweight or add a vest to make things even more challenging.

E.S.D. 2a.) Notes:
The Pull-Ups should have the potential to be completed unbroken or in NO MORE than 2 sets. The goal is to complete these at moderate sized sets quickly to then move immediately into the farmers carry.

E.S.D. 2b.) Notes:
The DB Bench Press should have the potential to be completed unbroken or in NO MORE than 2 sets. The goal is to complete these fairly quickly (but still be a challenge) to move right into the Bear Crawl. Yes, bear crawl. It will be difficult to stay supported in this position after completing the DB Bench Press.

Whiteboard:

Tuesday, August 16, 2022

Male Clients