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 together
60 sec row10
plate straddle hops (on top 10x)
2x push-up > dog > Spiderman > pigeon
5 BB deads
5 BB hang muscle cleans
5 BB power cleans
5 KB/DB shrugs w/pause at top
5 ring push-ups
-3 min prep-
SOD
8 minutes to complete 3 rounds of
100m Double DB or KB farmers carry directly into (ath chooses the wt for carry)—>
Max effort unbroken push-ups
*Score: carry wt, & total ring push-up reps
-3 min cleanup & return to board-
WOD Review: 4 min
-4 min prep-
WOD
20 min AMRAP of:
50 Dubs (Mod: work for 60 sec on Dubs or 100 singles)
40 Plate ground to overhead (45/25) (50+ 25/15)
30 Wt’d box step-ups (total) (1×50/35 at 24/20”) (50+ 35/20 at 20”)
20 Calorie row
10 Power cleans (155/105) (50+ 105/75)
