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Friday, January 6, 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 SOD: 5 min

Warm-up together

2 min row

10 leg swings/leg/dir

10 PVC PT > ATW > GM

3x: push-up > dog > Spiderman > pigeon

5 PVC clean pulls

5 PVC muscle cleans

5 PVC hang power cleans

5 PVC power cleans

5 PVC front squats

5 PVC squat cleans

3 BB power clean to hang squat cleans

-7 min WOD/BB prep-

WOD

For Time:

5K Row

*Every 2 minutes starting at 0:00, until the Row is completed, complete 1 barbell complex of:

Power clean > Front squat > Hang squat clean (185/125) (50+ 135/85)

Post WOD

Couch, Fig 4, Straddle, Rig elevated heal hamstring str

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