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Wednesday, December 7, 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

2 min bike/row

10 PVC pass thru > ATW > Good mornings

20 sec rig squat grind

3x pushup > down dog > Spiderman > Pigeon (@15 sec/ position)

-3 min prep-

SOD

6 min EMOM

Odd min: 30-40 sec planks w/optional toe lift-offs

Even min: 5-10 plate (front, side, back) flys

2 min return to board

WOD Review: 4 min

-3 min prep-

WOD

3 Rounds for time: (20 min cap)

25 DB box step ups (50/35) (50+ 35/20) (24/20”) (50+ 20/16”)

100 DB hop-over (over & back = 2)

50 WB (20/14) (50+ 14/10) (10/9)

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