210301
Warm-up
Warm-up
3 rounds, not for time of:
10 m of high knees
8 lateral lunges (4 per side)
10 m of butt kicks
7 squats (squat therapy style, see video below)
7 good mornings (empty barbell)
7 glute bridges (empty/light barbell)
3 broad jumps
10 m of high knees
8 lateral lunges (4 per side)
10 m of butt kicks
7 squats (squat therapy style, see video below)
7 good mornings (empty barbell)
7 glute bridges (empty/light barbell)
3 broad jumps
— then —
Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.
Metcon Rx/Scaled
Back Squat (5-5-5-5-5)
No Equipment Workout
Metcon
For quality:
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins
After Party
Metcon (Time)
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Russian Swing, 53/35 lbs
Dumbbell Thruster, 50/35 lbs
Russian Swing, 53/35 lbs
2 dumbbells for thrusters
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Straddle Stretch
Hold 1-2 mins.
Rest as needed between sets.
Super Fitness Robot load:
70% or more of 1RM.
More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.