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Friday, March 17, 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 PVC PT > ATW > GM

:20 PVC standing lat/shoulder str

:20 down dog

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 2 negatives

BB or banded front rack stretch

5 BB cleans

-5 min prep-

WOD

For time – (30 Min Cap)

25-20-15-10 of:

Burpees over rower (Mod: Step over ERG, jump or step over BB)

Power cleans (135/95) (50+ 95/65)

500/450m Row

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