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Tuesday, December 20, 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 together

2 min bike/row

10 PVC pass thru > ATW > good mornings

3x: pushup > down dog > Spiderman > pigeon

:20 sec rig squat grind

5 WBs

10 BB deadlifts

-5 min prep-

WOD

10 Rounds for time of: (25 min cap)

10 Deadlifts (135/95) (50+ 105/70)

10 WB (20/14) (14/10) (10/9’)

10/7 cal Bike (Sub Row 11/8 if not enough bikes)

Post WOD

Coach’s led stretch

Couch

Fig 4

Wall straddle (https://www.youtube.com/watch?v=-I_h1ju7Jqw)

Rig hamstring (https://www.youtube.com/watch?v=6dtOhIWz5Fk&t=1s)

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