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Thursday Aug 13, 2020 |
WARM UP 8-13-20Warm Up:Check In WARM UP Run-150 m Monster Walks-20 m Frankensteins-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m Walking Groiner-10 m Walking Inchworm-10 m ----------------------- Step Over-10 reps Box Over OR Stepover-5 reps Calf Stretch on Box-30 secs R/L ----------------------- Begin Abcon COOLDOWN Spiderman Stretch-1 min R/L x 2 sets Calf Stretch on Rig-1 min R/L 2 sets ABCON 8-13-20Skill:Reps EMOM x 12 minutes 1. Single Arm Farmers Carry R-50 m 2. Plank DB or KB Pull Through-12-20 reps 2. Single Arm Farmers Carry L-50 m 4. Russian Twist-12-20 reps Walk SLOW and controlled on the farmers carry trying to stay perfectly upright and activate core. Make sure to keep flat back position on the plank pull through. Aim for slow and controlled reps on Russian Twist. Focus on mind muscle connection feeling your core engage. METCON 8-13-20Metcon:Time-Rx3+ Every 2:30 x 8 sets complete: 150 m Sprint 15 Sit Ups (no anchor) 15 Box Overs Score is all rounds added together. Goal: Hold an aggressive, repeatable pace each round! Purple Rx: 24''/20'' Blue Rx2: Sub 12 sit up and 12 box overs with Purple standards. Orange Rx3: Sub 100 m Sprint, 10 sit ups, 10 step overs, 20''/16'' Yellow MODWOD: Sub 100 m, 8 sit ups, 8 stepovers SHRED 8-13-20SHRED:Reps 2 Rounds: Bike-10/7 Calories KB Suitcase Deadlift-5 R/L Air Squat-10 reps Bodyweight Reverse Lunge-10 reps Glute Bridges w/ Pause-10 reps Spiderman-15 secs R/L WORKOUT: FOREST I CAN'T FEEL MY LEGS!!! 6-2 min rounds KB Deadlift pair-20 reps (suggested to go fairly heavy) w any time remaining AMRAP-Reverse Lunge off 2 plates stacked don't touch knee to floor ---REST 2 mins after all 6 rounds--- 6-2 min rounds Assault Bike-20/15 cals with time remaining-AMRAP Air Squats mix up stance *If needed scale reps/calories to have at least 30 seconds on second movement. ROMWOD OR COOLDOWN Banded Hip stretch or Twisted Lizard-2 mins R/L Band Hammy Stretch or Seated Forward Fold-4 mins |
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