Metabolic Conditioning
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and WOD: 5 min
Warm-up together
60 sec bike
30 sec down dog
30 sec floor child’s pose
30 sec pigeon str/leg (floor or elevated)
On coach’s call –
1/side empty hand Turkish get-up
1/side weighted Turkish get-up
-3 min prep-
SOD
EMOM for 8 min (4 rounds)
Odd min: 30 sec of Plank twist and reach (1 side/round) (https://www.youtube.com/watch?v=WgbmMxHBKeY )
Even min: 6 2-second hold alternating bird dogs / side
-1 min return to board-
WOD Review: 3-4 min
-3 min prep-
WOD
3 Rounds for time:
1200m Bike (50+ 1000m)
50-40-30 Lateral lunges with a lateral box step-up (25/leg) (20” all) (https://www.youtube.com/watch?v=prRQbYFkXyk)
25 Palm release push-ups
6 Turkish Get-ups (3/arm) (35/26) (26/15)
Valentine’s Day Workout 6:30PM class ONLY
Warm-up together:
60 sec bike
30 sec down dog
30 sec partner standing child’s pose (each)
30 sec pigeon str/leg (floor or elevated)
30 sec partner lat str (together)
3 min: WOD prep
WOD 1
14 min AMRAP of:
1-minute Bike (done together)
20 Partner Plank High Fives w/ a Push-up (10 push-ups/person)
10 Leg throw-downs/person
20 Partner assisted (around waist or hold) Tubing back rows / person
Partner banded backward walks (3 poles/person)
3 min: WOD 2 prep
WOD 2
10 min AMRAP of:
10 Synchronized same box box jumps / step-ups (end to end) (20” all)
15 Synchronized ab-mat sit-ups (legs wrapped / optional MB)
10 Double deads (135 guys side / 75 ladies side) (50+ 75/50)
15 Partner bench hyperextensions (sit on hammies) https://www.youtube.com/watch?v=UGmdS0ZXb0g
10 BB Inverted rows w/ feet on forearm planking partner (feet on partners shoulders – head between feet) (Mod: Row & Forearm Plank separately)
3 min clean up
