24 Mar, 2020
CFC AHW 3.24.20
Metcon
"LADDER DRILLS"
Go through 2 sets of each movement before moving to the next one:
High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls
If you do not have an agility ladder at home then you can go old school and use a rock to mark the concrete outside, use the tiles on your floor or use masking tape on the floor.
Metcon
Complete 3 rds of:
30 secs Triceps Dips off box/bench/chair
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
30 secs Triceps Dips off box/bench/chair
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
Metcon (Time)
AQAP complete 5 rds of:
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)
If you do not have the space to run 250m then complete 1 min of shuttles or 1 min of High Knees.
If you do not have a bumper plate then you can perform 16 Alternating DB/KB Snatches or us a DB, KB or anything you can grab wth two hands to preform the Ground to OH movement.
If you do not have a box then use a bench, chair, couch, stairs or whatever you have available.
If you do not have a bumper plate then you can perform 16 Alternating DB/KB Snatches or us a DB, KB or anything you can grab wth two hands to preform the Ground to OH movement.
If you do not have a box then use a bench, chair, couch, stairs or whatever you have available.
Metcon
5 min Core Finisher
Complete 5 rds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups
Complete 5 rds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups
No rest between movements nor rounds. Go immediately from one movement to the next and one round to the next.
