Friday, April 21, 2023

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


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 (

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

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