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Metcon

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Workout

Friday, 1/8/21

Box WOD

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
250m Row or 0.4 mile Bike
25 Push ups

each 60m row or 0.1 mile bike counts as 1 rep

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
50 DU
100ft Walking lunges

each 5ft=1rep

C: Metcon (Time)

For time,
100 Sit up

(4min)

HOME WOD

a: Metcon (Time)

3 rounds for time
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8

10 ELEVATED SINGLE LEG GLUTE BRIDGE
Perform 10 reps on each leg per set.
https://youtu.be/I7Zwyzr8COk

b: Metcon (Time)

For time,
10 rounds of
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk

60 second Wall sit
(Perform without weight or add resistance with a weight vest or by resting a plate / dumbbell on your lap.)

Whiteboard:

Friday, January 08, 2021

Male Clients