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Components

Metcon

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Workout

3/29/18

Birds of a Feathers burpee together. Team WOD day!

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)
Triceps Extention Smash

2 rounds
20 Air Squats
15 Knee Raises
10 Lat Pull Downs
5 Burpees

Metcon

Metcon (AMRAP - Rounds and Reps)

Teams of 3
AMRAP 25

3,000/2,400m Row Buy-In
Directly into..
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (75/55)
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (95/65)
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (115/75)

Post Workout Mobility

Single Leg Flexion w/ ER (spiderman)
Lateral Hip Opener (yoga sit)

Summit Accessory

Metcon (No Measure)

3 Supersets (no rest between movements):
8/side Half-kneeling Anti-rotational KB Press (30X1)
6/side KB See-saw Row (21X1)

the digits following the rep scheme indicate tempo, or the number of seconds that each phase of the movement should be completed within:
first (3 sec.) = eccentric
second (0 sec.) = "bottom" position
third (X, explode) = concentric
fourth (1 sec.) = "top" position

Metcon (AMRAP - Rounds)

10 min AMRAP (move with intention, not speed or intensity):
10 Dual KB Sit-ups
5 Dual KB Z-press (same weight as sit-ups)
5 Dead Hang-to-Inverted
100 ft. KB Crossbody Carry
50 ft. Sled Drag Face Pull

intention - "an aim or plan"; our plan for this AMRAP is to move under control and keep our heart rate low

Whiteboard:

Thursday, March 29, 2018

Male Clients