9.26 Friday | Gym Challenge
For this Challenge you will perform 50 reps of each exercise, run 400M. Rest as needed. Then repeat the circuit performing 40 reps for each movement, run 400M. Continue counting down. You are not able to move to the next exercise without having completed all the designated reps. Go as far as you can in 35 minutes.
WARM UP
cardio warm up
10 Minutes
REV LUNGE ARM CIRCLES
30 seconds
deep squat + hamstring
60 seconds
SEATED HIP OPENER
60 seconds Alt. Directions
Metcon Challenge - 35 Minute Time Cap
Note- For this Challenge you will perform 50 reps of each exercise, run 400M. Rest as needed. Then repeat the circuit performing 40 reps for each movement, run 400M. Continue counting down. You are not able to move to the next exercise without having completed all the designated reps. Go as far as you can in 35 minutes.
EQUIPMENT
KB
WALL BALL
BOX
TREADMILL
EXERCISES
50 reps WALL BALL SHOT
50 reps BOX JUMPS
50 reps KETTLEBELL SWINGS
400 Meter RUN
40 reps WALL BALL SHOT
40 reps BOX JUMPS
40 reps KETTLEBELL SWINGS
400 Meter RUN
30 reps WALL BALL SHOT
30 reps BOX JUMPS
30 reps KETTLEBELL SWINGS
400 Meter RUN
20 reps WALL BALL SHOT
20 reps BOX JUMPS
20 reps KETTLEBELL SWINGS
400 Meter RUN
10 reps WALL BALL SHOT
10 reps BOX JUMPS
10 reps KETTLEBELL SWINGS
400 Meter RUN
WALL BALL SHOTS
12lb wall ball
Option to perform DB thrusters if no ball is available
BOX JUMPS
20-24 inch box
KETTLEBELL SWINGS
35-45lb KB
RUN
400 Meter Run after each round
COOLDOWN
A cool down is an essential part of your workout. A cool down can last for 3-10 minutes and includes stretches or gentle variations of the movements you did during your workout. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal, and promote relaxation, gradually cool body temperature, return muscles to their optimal length-tension
LUNGE CROSS BODY REACH
60 seconds
SPIDER LUNGE STRETCH
60 seconds
DOWN DOG PEDAL OUT
30 seconds
CAT-COW
30 seconds
CHILDS POSE
30 seconds