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Wednesday, August 31, 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

3x push-up > down dog > Spidermans

5 hanging shrugs

5 BB power cleans

5 BB jerks

On coach’s call

Light wt clean & jerks

-3 min prep-

WOD

“Glen” For time:

30 Clean and jerks (135/95) (50+ 95/65)

1 Mile Run (Alt: 1600m Ski, 2000m Row, or 4800m Bike)

10 Rope Climbs (Salem) OR 16 Chin-ups (MHD or Salem) (https://www.youtube.com/watch?v=PTRHMBfnjEU)

1 Mile Run

100 Burpees

*Reduce distance/reps as needed to ensure a steady pace throughout and finish within the cap.

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