2020/12/01

General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Warm-up
5 Broad jumps
5 No push-up burpees
0:20 Row or bike
3 Box jumps, low
3 Burpees
0:20 Row or bike

*N0 row or bike? jumping squats.

Metcon
Metcon
21:00 EMOM
Minute 1: 15 Box jumps
Minute 2: 15 Burpees
Minute 3: 15cal/12cal Row or bike
*Attempt to increase 1 rep on every round. For example, on minute 4 do 16 box jumps, minute 5 do 16 burpees, etc.

Notes
This is primarily a simple and dirty conditioning workout. In the first 1-2 rounds, strive for completion of each movement in under 0:40-0:45. By the end of the workout, athletes should be struggling to complete the prescribed reps in the 1:00 timeframe.

Modifications
Reduce reps on any movement as needed. Try to maintain a number that gives you 0:05 rest.

MINIMAL EQUIPMENT OPTIONS
Box Jumps
*Jump on anything.
*Tuck jump

Burpees
*No substitution needed.

Row/Bike
*Complete 10m shuttle runs. Every 10m length counts as a „rep“ (15 reps would be 150m).

Core Work
Warm-up
3 Sets
10 1-1-2 Tuck crunch
10 Lying leg raise + hip lift

Cool Down / Mobility
Warm-up
Lower Body Stretch Sequence

2 Rounds
0:20 Lunge – Back knee off the ground
10 Knee Taps – head should remain level, try not to move up and down
0:20 Straighten Both Legs – hamstring stretch
0:20 Lunge Quad Stretch
0:20 Front Split
*Go through one leg and then the other that is one round.

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