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Friday, December 2, 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 WOD: 5 min

Warm-up together

With a 4 min running clock, cycling through

5 air squats

4 lunges (total)

3 push-ups

2 mt climbers/leg

1 inchworm walk back to stand

SOD

EMOM for 6 min (2 rounds)

Min 1: Forearm plank 30-40 sec

Min 2: Side 1 plank w/ tubing/band row x 10-15 (https://www.youtube.com/watch?v=K1GWnZ-RDPw)

Min 3: Side 2 plank w/ row x 10-15

-1 min return to board-

WOD Review: 3 min

-3 min prep-

WOD

20 min AMRAP of:

30 Alternating DB Snatches (50/35) (50+ 35/20)

15 V-ups

500m Row

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