04/08/2020

Weightlifting
Metcon (Distance)
Conditioning for Strength:
Pick 1:
Bike/Rowing/Running
Tempo Conditioning

40 min x
2 min at a medium pace
1 min at a slightly more difficult pace

The rules for this are very simple: if I asked you to do 40 minutes straight through, the pace you’d select is that medium pace. Every 3 minutes, push it for a minute and get a little bit uncomfortable. Then, immediately return to your medium pace.

The KEY to this is to immediately return to that medium pace and don’t drop below it. That’s the really hard part, but the part that will make you better conditioned.

Hard and medium are all relative. If it’s a feat just to jog, you may be walking a lot. Same with your bike or rowing intervals.

Metcon (AMRAP – Rounds and Reps)
Core Builder
15 min AMRAP
30 Hollow Rocks
12/12 Single-Leg Toe Touch
200ft Farmer Carry
Metcon
Limb Strength
Banded Pull Down // Shoulder Flye or Lateral Delt Raise
4 x 15-20 // 4 x 8-12 per side

Reverse Flye // Bicep Curl
4 x 12-15 // 4 x 8-12

Banded or DB Overhead Tricep Press // Upright Row
4 x 10-15 // 4 x 10-15

Banded Tricep Push Down or Skull Crusher // Hammer Curl
2 x 8-12 // 2 x 8-12
…then…
2 x reps to failure // 2 x reps to failure

Weightlifting
Metcon (Distance)
Conditioning for Strength with Limited Tools

40 min x
Run or Bike
2 min medium pace
1 min hard pace
– if running hard doesn’t yield much gain for you, you can opt to do 1 min of air squats instead! Oh joy!

Metcon (AMRAP – Rounds and Reps)
Core Builder:
15 min AMRAP
30 Hollow Rocks
12/12 Single-Leg Toe Touch
1 min Handstand Hold or Plank
Metcon
Limb Strength
Banded Pull Down // Shoulder Flye or Lateral Delt Raise
4 x 15-20 // 4 x 8-12 per side

Reverse Flye // Bicep Curl
4 x 12-15 // 4 x 8-12

Banded or DB Overhead Tricep Press // Upright Row
4 x 10-15 // 4 x 10-15

Banded Tricep Push Down or Skull Crusher // Hammer Curl
2 x 8-12 // 2 x 8-12
…then…
2 x reps to failure // 2 x reps to failure

Metcon
Both Full Tools and Limited Tools
Metcon
Aerobic Conditioning
Tricky! You’ve got to hold your heart rate around 160 bpm the whole time and NEVER hold your breath.

40 min x
2 min Jog/Row/Bike
2 min KB Swing
2 min Jump Rope
2 min Sit Ups

Keep movements at a pace that allows you to focus on your breathing and consistently monitor your Heart Rate

Metcon (AMRAP – Rounds and Reps)
Core Builder:
15 min AMRAP
30 Hollow Rocks
12/12 Single-Leg Toe Touch
1 min Handstand Hold or Plank
Metcon
Limb Strength
Banded Pull Down // Shoulder Flye or Lateral Delt Raise
4 x 15-20 // 4 x 8-12 per side

Reverse Flye // Bicep Curl
4 x 12-15 // 4 x 8-12

Banded or DB Overhead Tricep Press // Upright Row
4 x 10-15 // 4 x 10-15

Banded Tricep Push Down or Skull Crusher // Hammer Curl
2 x 8-12 // 2 x 8-12
…then…
2 x reps to failure // 2 x reps to failure

Accessory
Metcon
Abs Wednesday!!
Also for our In-Home folks!

Part 1: A not-so-quick warm-up
3 Rounds
10 Tempo Crunch – 5 seconds up/5 second hold at the top
20 Bicycle Crunch
30 sec/30 sec Side Plank

Part 2: Seriously, tho
6 Rounds
10 Evil Wheel
20 KB Swings
40 Double Unders

Part 3: But Fer Real, Bro
5 Rounds
20 AbMat Sit Ups
20 KB Sumo High Pull
20 Cal Row/Am KB Swings

Part 4: More, huh?
12 min AMRAP
15 GHD Sit Ups
10 KB Pike Crunch
5 Wall Walk

Part 5: Already Went Home, But Go On
4 Rounds
20 Mountain Climbers
15 Football Burpees
10 Med Ball Transfers