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Wednesday, March 22, 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 row

10 PVC PT > ATW > GM

:20 down dog

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

-3 min prep-

SOD

In 8 minutes, complete 2-3 sets of:

50ft lateral leg band walks each leg

15-20 bench reverse hyperextensions (https://www.youtube.com/watch?v=UP44YFNMF4A) or GHD hip extensions (https://www.youtube.com/watch?v=7X075Hrl5lE)

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

AMRAP in 25 min of:

10 cal Bike (Sub Row as needed)

10 AKBS (53/35) (50+ 35/25)

10 Goblet squats

10 T2B

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