8.28 Friday | Gym Challenge

This Metcon will feel intense but its max effort and over quickly.
This should take between 20-35 minutes.
Grab a friend! Lets have some fun

Warm Up

walking warm up

5 minutes

I like to walk for 5-10 minutes.

LEG SWINGS

30 seconds each leg

Big loose swings

STAR STRETCH

30 seconds

SEATED HIP OPENER

60 seconds

Giant Circuit — 1X

Note- You’ll perform exercises one after another. Rest as needed. See how quickly you can complete this Giant Circuit. You’ve got 80 WALL BALLS total. Modify by decreasing reps, or removing movements as needed.

EQUIPMENT
WALL BALL (I’ll use a 10-14lb Ball)
DUMBBELLS (I’ll use a pair of 20 and 25lb DBs for everything)
MAT
BOX/BENCH
KB (I’ll use 40lbs)

EXERCISES
20 reps DEVIL PRESS
10 reps WALL BALL
20 reps BENT OVER ROW PALMS FACING OUT
10 reps WALL BALL
30 reps LYING TRICEP EXTENSIONS DUMBBELLS
10 reps WALL BALL
30 reps ALT. BICEP CURL count each curl
10 reps WALL BALL
40 reps WALKING LUNGE count each lunge
10 reps WALL BALL
40 reps PLANK ROW count each row
10 reps WALL BALL
50 reps KB SWING
10 reps WALL BALL
50 reps BOX JUMPS
10 reps WALL BALL

devil press

20 reps

I used a pair of 25lb DBs

WALL BALL SHOT

10 reps

I’ll use a 10-14lb Ball

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

rdls

20 reps

I’ll use a pair of 25lb DBs

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

STATIC ALT LATERAL LUNGE

30 reps Alt directions

I’ll use 25lb DBs

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

ALT. BICEP CURL

30 reps

Count each rep. Avoid swinging the weights

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

WALKING LUNGE

40 reps

Count each rep (20 per leg)
If you grip is tired place DBs on your shoulders.

I’ll use 25lb DBs

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

PLANK ROW

40 reps, Count each row

Modification- High plank shoulders taps

I’ll use 25lb DBs

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

kb swing

50 reps, I’ll use a 40lb KB

This is a hip hinge not a squat. Keep your chest tall as you allow the bell to swing between your legs.

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

BOX JUMPS

50 reps

Modify by stepping up one at a time.

wall ball shot

10 reps

Sit back into a squat with the ball at chin height. Explode up, simultaneously throwing the ball high onto the wall.

Cooldown

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE

60 seconds

PIGEON

30 seconds each leg

SUPINE SPINAL TWIST

60 seconds each leg