Friday (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
200m jog or 1 min bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 pushups
5 hanging shrugs w/pause
3-5 pull-ups or 1-2 negatives
:20 squat grind
5 fwd and lateral lunges/leg
WOD prep: 5 min
WOD
For total time:
Part 1 – 10 min to complete:
150 WB (20/14) (50+ 14/10) (10/9’) with EMOM 3 Burpees (WOD begins with 3 Burpees)
(If you don’t finish the 150 WB in the 10 minutes, complete any remaining WB’s at the end of Part 2.)
10-13 min – Prep for part 2
Part 2
at 13 min – until WOD completion
100 Dubs
80 Alt fwd lunges (total)
60 hollow rocks (https://www.youtube.com/watch?v=p7j02V1fIzU)
40 DB power cleans (total) (50/35) (50+ 35/20)
30 DB lateral lunges (total)
20 HSPU (50+ 1 pad)
10 Pistols (50+ Candlesticks or Pistols)
*Any remaining WB’s
