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Monday, March 6, 2023

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Metabolic Conditioning (OR 23.3 Make-up)

*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 bike

3x push-up down dog

:20 Spiderman / pigeon

:20 thumbs down lat str.

-3 min prep-

SOD

In 8 min, complete 3 sets of:

25ft/leg ankle band lateral walks

15-20 tubing/band pull-a-parts (https://www.youtube.com/watch?v=IOt749s7iKo)

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

EMOM x 20 for total reps (5 Rounds through)

Min 1: Bike cals (1 cal = 1 rep)

Min 2: Abmat sit-ups

Min 3: Row cals

Min 4: DB alt snatches (50/35) (50+ 35/25)

*If not enough bikes / alternate bike & row

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