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Wednesday, April 1, 2020

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Metabolic Conditioning

Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (iPhone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

Warm-up: (on your own before Zoom begins)

10 leg swings/leg

3 step to Spiderman

3 push-up to down dog

SOD

EMOM for 10 min

Odd min: 6/leg Single-leg Romanian Deadlifts / Tip-overs (DB/KB/BP) (https://www.youtube.com/watch?v=GoKjrvJi-Iw)

Even min: 20-40 sec of Feet elevated hamstring plank (https://www.youtube.com/watch?v=o5hk7J_zYkc)

-3 min rest between SOD & WOD-

WOD

17 min AMRAP of:

400m run (1 min out and turn back)

15 Russian KBS: (DB Swing: https://www.youtube.com/watch?v=4CfJwpLYIno) OR (BP swing: https://www.youtube.com/watch?v=VXJKuLbHN6I

15 KB/DB/BP Goblet/Front squats (https://www.youtube.com/watch?v=oQkf3DZv29g)

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