Tag Archives: metabolic conditioning

Bring Sally Up

Extended Dynamic Warm-up, then Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI  Go down when the song says go down, up when it says come up.  Hold position in between.  70# sandbag   Strength: 3 sets of 3 back squats – superset with dips (10).  When done with the three sets, 800m run, then: 3 sets of […]

Throw Down

Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2   Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds   MetCon – partner WOD.  Station A works, Station B runs 400m.  When B returns, switch.  Continue until each partner has completed a total […]

Kitchen Sink

Dynamic Warm-up, then: 3 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises Station 1 – Plyo & Abs: Side touches Hips up, crunch up Mountain climbers Side planks Squat hops Leg levers Step-ups (24″) Bicycles (abs) Jump rope Hips up, side crunches Station 2 – Weights: […]