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Components

Metcon

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Workout

Tuesday 082520

Warm-Up

[GENERAL]

:30 High Knees
:30 Spider-Man Lunges
:30 Squat Bridges
:30 Shoulder Taps

:30 Butt Kickers
:30 Mountain Climbers
:30 Straight Leg Sit-ups
:30 Arch Hold

:30 Jumping Jacks
:30 Frog Hops
:30 Inchworm to Push-Ups
:30 Hollow Hold

[MOBILITY]
:40 Pike Stretch
:40 Up Dog Stretch
:40 Child's Pose

Conditioning

[PRACTICE]
1 Round:
4 Jumping Lunges
4 Burpees
4 Bent Over Rows
4 Sit-Ups
4 Renegade Rows

Metcon (AMRAP - Rounds and Reps)

"4EVER"

4 Min. AMRAP:
27 Jumping Lunges
27 Burpees
27 Renegade Rows

REST 4 Min.

Metcon (AMRAP - Rounds and Reps)

4 Min. AMRAP:
21 Jumping Lunges
21 Burpees
21 Sit-Ups

REST 4 Min.

Metcon (AMRAP - Rounds and Reps)

AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Bent Over Rows

[SCALING]

REPS: Modify to 21-15-9 or 15-12-9.

LUNGES: Forward or reverse lunges with no jump.

BURPEES: Squat thrust, Push-Ups, Push-Ups off knees or to a target.

SIT-UPS: 42 Flutter Kicks, :30 Plank Hold.

WEIGHT: If you have 2 weights alternate arms each renegade row and use both on bent over rows. If you have 1 complete half the reps on one side then switch.

Whiteboard:

Tuesday, August 25, 2020

Male Clients