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Friday, May 6, 2022

Walking Lunges - Metcon - Accessory

Friday, May 6, 2022

CFG - Lucas

1200 ~ 10 of us

Warm Up

pigeon stretch
hurdler stretch
tempo split squat
face up scorpion
cobra down dog
lunge matrix


Every 3 minutes, for 12 minutes (4 sets):
Walking Lunges (20 reps with Dumbbells or Kettlebells)
Go as heavy as possible each set.

I went with single DB overhead and worked up from 15-20-25-25#


Metcon (AMRAP - Reps)

Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds

This was as tough as expected.
Row 5 calories every 20 second interval = 5
Wall Ball Shots 9 reps then 7 reps with 12# wall ball = 7
Burpees 3 reps each 20 second interval
Hollow Hold stayed in tuck (progressively aggressive tuck) but maintained 20 seconds - 1
Total = 16

Metcon (No Measure)

Two sets of:
Reverse Snow Angels x 10 reps @ 2121
Rest 30 seconds
Single-Leg Glute Dumbbell Bridges x 10 reps each side @20X2
Rest 30 seconds

I used a 25# dumbbell, but did not get much out of this.


3 times handstand holds

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