03.08.18

Warmup/Mobility
1 min of DU’s
1 min Spiderman L
1 min of DU’s
1 min of Spiderman R
1 min of Easy Squat Thrusts
1 min Pigeon L
1 min of Easy Squat Thrusts
1 min Pigeon R
1 min of Alternating Step Ups
1 min Couch Stretch L
1 min of Alternating Step Ups
1 min Couch Stretch R
 
Then right into 2-3 min of Dynamic Joint Mobility
 
Skill
Review all the movements listed in today’s metcon, then spend 5-8 min warming up these movements.
 
Metcon
30 min AMRAP, Alternating with a partner.
1 Person works, 1 person rests.
 
10 Cal Bike, Row or Ski
12 Box Step Overs with 15-20% Bodyweight Per Hand (KB or DB)
Farmer Carry 50’ AHAP
 
Coach’s Notes/Training Intent
This workout is Aerobic. It is a longer duration metcon of simple movements designed to be completed with a constant pace and sustained heart rate somewhere in the realm of 50%-60% of max. Try not to sprint but pick a pace that you can sustain through the entire workout. No one should work to exhaustion here.
 
When training the Aerobic system, energy is derived when oxygen is utilized to metabolize nutrients into fuel. Training the aerobic system allows us to engage in moderate/low power output for extended period of time.
 
Think: Sustainable, Long, Cyclical, Flow
Feel: Continuous, steady, sustainable
 
Benefits of training the Aerobic system is that this will increase cardiovascular function and decrease body fat.
 
Cashout
Bench Press – 5 Sets of 3 Reps
Alternating with
Banded Hammer Curls – 5 sets of 12 reps
(https://www.youtube.com/watch?v=m6vE_sveyGw)