03 Apr, 2020
CFC 4.3.20
Metcon
EMOM x 5 mins:
1. 45 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 45 sec Good Mornings
4. 10 Spiderman Lunges with 2 sec pause/side
5. 45 sec V-Rolls
1. 45 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 45 sec Good Mornings
4. 10 Spiderman Lunges with 2 sec pause/side
5. 45 sec V-Rolls
Metcon
EMOM x 21 mins:
1. 10 DB Burpees / Burpees
2. 10-15 DB Front Squats / 25-30 Air Squats
3. 6-10 DB Push Up + Renegade Row (L+R = 1)
1. 10 DB Burpees / Burpees
2. 10-15 DB Front Squats / 25-30 Air Squats
3. 6-10 DB Push Up + Renegade Row (L+R = 1)
Metcon
E4MOM x 16 mins (4 rounds):
15 KB or DB Deadlift
200m Farmer’s Carry
15 KB or DB Deadlift
200m Farmer’s Carry
If you do not have weights you can use gallon jugs, weighted backpacks/bags, paint cans, etc…
Metcon
EMOM x 6 mins:
1. 50 sec Plank Hold
2. Max V-Ups
1. 50 sec Plank Hold
2. Max V-Ups
Rest 3 Mins
Metcon
EMOM x 6 mins:
1. 25 sec Side Plank/side
2. Max Bicycle Crunches
1. 25 sec Side Plank/side
2. Max Bicycle Crunches
