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Friday, October 28, 2022

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Metabolic Conditioning

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up

2 min row

30 sec rig hamstring plus stretch (https://www.youtube.com/shorts/VGwH7sbnnDs)

30 sec fig 4

30 sec straddle (https://www.youtube.com/watch?v=8IpUEAL8sic)

-3 min prep-

SOD

In 10 minutes, complete 2-3 rounds of:

50ft lateral ankle band walks / direction

Change plate (2.5-5’s) shoulder trilogy (10 side/front/back raises)

-1 min return to board-

WOD Review: 3 min

-3 min prep-

WOD

20 min AMRAP of:

500m Row

5 Straight legged inchworms with a pushup (https://www.youtube.com/watch?v=QVX9z7mUn1Y)

10 Ground to overhead (45/25) (50+ 25/15)

15 Abmat sit-ups

20 DB snatch (total) (50/35) (50+ 35/20)

25 Erg knee tucks (https://www.youtube.com/watch?v=izmY784-X0E)

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