15 Apr, 2021
Zoom Workout 4.15.21
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Metcon
Alternating TABATA of:
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
Metcon
Complete 2 sets of:
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 No Jump Burpees
10 Push Ups
15 DUs
5 No Jump Burpees
10 Push Ups
15 DUs
Metcon (Time)
AQAP Complete 5 rounds of:
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps / Step Ups
25ft Single Arm OH DB Lunges
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps / Step Ups
25ft Single Arm OH DB Lunges
Time Cap: 20 mins
You can substitute KB Snatches, KB Swings or any object Snatches
If you do not have 25ft of space complete 10 Lunges (5 each leg)
Metcon (Time)
AQAP complete:
50 Weighted Sit Ups (perform with the weight used in previous metcon)
50 Weighted Sit Ups (perform with the weight used in previous metcon)