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Wednesday, June 15, 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

60 sec jog

5 x pushup > down dog

5 step to Spidermans/leg

10 PVC pass thru

5 strict BB OHP

5 BB push press

5 BB jerks

On coach’s call: BB Complex

1 strict OHP > 1 Push press > 1 Jerk (push or split)

-3 min prep-

SOD

In 10 min, build to a challenging complex

1 Strict OHP > 2 PP > 3 Jerks (from the rack)

3 min clean-up & return to board

WOD Review: 4 min

-2 min prep-

WOD

20 min AMRAP of:

200m Run

20 Hand release push-ups

20 Abmat sit-ups

20 Fwd stepping alt lunges (10/leg)

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