2020/12/22

General Warm-Up
Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements

2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch

Skill and Build Up
Warm-up
Push Jerk Progression (3 Step) (~3:00)
5 Jump and land
5 Jerk balance from head level
5 Push jerk

Build Up (~8:00)
Review the dumbbell Bulgarian split squat.

3-5 push jerks, increasing in load.
*The bar can be taken from the rack or from the floor.
*Practice and build-up on any movements in both conditioning elements as needed during this time.

Metcon
Metcon
Workout, part 1

Every 4:00 for 12:00 (3 sets)
6 Push jerks
80 Double unders

Keep the clock running from part 1. When the clock hits 15:00 perform:

MINIMAL EQUIPMENT OPTIONS
With Dumbbells or Kettlebells
Every 4:00 for 12:00 (3 sets)
10 Push jerks, push press, or shoulder press
80 Double unders

Bodyweight Only
Every 4:00 for 12:00 (3 sets)
10 Handstand push-ups or handstand push-up scaling variation.
80 Double unders or 30 tuck jumps

Metcon
Workout, part 2

Every 4:00 for 12:00 (3 sets)
8/8 Dumbbell Bulgarian split squats
15cal/12cal Row or bike

MINIMAL EQUIPMENT OPTIONS
Dumbbell Bulgarian Split Squats
*Perform with a barbell in the front rack position if no dumbbells are available. If the only loads available are light, increase the reps.
*If no load is available perform jumping Bulgarian split squat for 10 reps each side.

Possible Workout Options
Only Light Dumbbells Available
Every 4:00 for 12:00 (3 sets)
12/12 Dumbbell Bulgarian split squats
15 x 15m shuttle run lengths

Bodyweight Only
Every 4:00 for 12:00 (3 sets)
12/12 Jumping Bulgarian split squats
15 x 15m shuttle run lengths

Cool Down / Mobility
Warm-up
2 Rounds NOT for time of
10/10 Quadruped rotations, slow
0:45/0:45 Spiderman stretch

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