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Wednesday, January 18, 2023

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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

2 min bike/row

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:20 Spider & pigeon/leg

:20 rig squat grind

5 BB front squats

5 BB thrusters

5 BB SDHP

-4 min prep-

WOD

10-9-8-7…1 of: (30 min cap)

Burpees

Thrusters (75/55) (50+ 55/35)

MB Abmat sit-ups (20/14) (50+ 14/10)

Sumo dead high pulls

600/500m Bike or 200/150m Row

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