201203
Warm-up
Warm-up
5 rounds, not for time of:
30 secs of jumping jacks
2 kettlebell windmills, R-arm (you choose load)
2 kettlebell windmills, L-arm (you choose load)
5-8 jumping air squats
3-5 inchworm push-ups
30 secs of jumping jacks
2 kettlebell windmills, R-arm (you choose load)
2 kettlebell windmills, L-arm (you choose load)
5-8 jumping air squats
3-5 inchworm push-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
5 rounds for time of:
60 Single Unders
15 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
10 Strict Handstand Push-ups
60 Single Unders
15 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
10 Strict Handstand Push-ups
Super Fitness Robot time:
12:30 or less.
12:30 or less.
More Likely time:
20:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Metcon
4 rounds for time of:
60 Single Unders
15 Russian Kettlebell Swings, 35/25 lbs
15 Box Step-ups, 20/12 in
10 Shoulder Press, pick load
60 Single Unders
15 Russian Kettlebell Swings, 35/25 lbs
15 Box Step-ups, 20/12 in
10 Shoulder Press, pick load
Shoulder Press- 55-65% 1RM
No Equipment Workout
Metcon
5 rounds for time of:
Jumping Jack, 30 secs
30 Glute Bridges
15 Tuck Jumps
10 Strict Handstand Push-ups
Jumping Jack, 30 secs
30 Glute Bridges
15 Tuck Jumps
10 Strict Handstand Push-ups
Optional Accessory Work
Wall Walks (For quality: 15 reps)
5-15 reps
Slow and controlled.
Cool Down
Warm-up
Calves & Foam Rolling
Pec Stretch (laying on side)
1-2 mins per side.
Foam Roller (back, lats, etc.)