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Monday, April 12, 2021

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Metabolic Conditioning

• You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.

• Please refer to ZenPlanner to sign up for Face to face class times

• Please be sure to bring your own water.

SOD/WOD Review 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loop jog

10 leg swings

thumb down lat str

3 push-up to down dog cycles

5 BB deadlifts

5 BB hang power cleans

5 BB power cleans

-3 min prep-

SOD

EMOM for 6 min (3 rounds each)

Odd min: 40 sec forearm plank with alt toe lift

Even min: 5 air squats to butt ball then 1 indoor loop

-5 min prep-

WOD

5 Rounds:

9 Power cleans (135/95) (50+ 105/65)

15 Palm-release push-ups (Mod: pads or using racked BB)

21 Air squats to butt ball

400m Run (sub 500m row)

*Hold a steady pace throughout – with the goal of holding similar paces each round.

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