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Metcon

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Workout

Thursday

Class Schedule for Halloween is 5/6/930am and 4pm... Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow. No 4:45 or 6pm Class today!!

Warm-up

3:00 Bike/Row

Into…

3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5/5 Alt. Lunges

Skill

E2MOM x 12 MINUTES
MIN 1 & 2 - 3/3 Turkish Get-Up*
MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov't)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov't)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov't)
30 Plate GTOH |(25/15)
30 Lunges

*At a Moderate & Smooth Pace Throughout

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 31, 2019

Male Clients