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Tuesday, June 28, 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

200m jog

10 leg swings/leg/direction

5x push-up / down dog

20-30 sec elevated pigeon str/leg

10 PVC/BB good mornings

5 BB deads

Add light wt:

On Coach’s call: Deadlifts

WOD Prep

6-8 min:

Build to Jerk weight, then: 1-2 sets of 3-5 reps

then

Build to Deadlift weigth, then: 1-2 sets of 5-8 reps

WOD

3 Rounds:

400m Run

10 Push jerks (135/95) (50+ 95/65)

Directly Into…

21-15-9:

Deadlifts (225/155) (50+ 185/115)

400m Run

*Score = Time

Post WOD: Coach’s led stretch (ITP)

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