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
4 min prep then:
200m jog
20-30 jump ropes
3x push-up > down dog > Spidermans
5 box jumps / step-ups
5 hanging shrugs
5 kipping swings
5 jumping pull-ups
5 BB push press
5 plate good mornings
5 air squats
5 WB
-5 min prep-
WOD
Filthy 50: For Time (30 min cap)
50 Box jumps (24/20) (50+ 20/16)
50 Jumping pull-ups (6-inch gap between head & bar)
50 Kettlebell swings (35/26) (50+ 26/20)
50 Walking lunge steps (total)
50 Knees-to-elbows (not armpits) (https://www.youtube.com/watch?v=zEJ0q5sz4G0)
50 Push presses (45/35) (50+ 35/25)
50 Plate good mornings (45/25) (50+ 25/10)
50 WB (20/14) (50+ 14/10) (10/9’)
50 Burpees
50 Dubs (100 singles)
