5/2/2021 - Metcon

May 2: Focus: Metcon


Warmup: 8 min row

1 @ spm 18-19

1 @ spm 19-20

1 @ spm 21-22

2 @ spm 24-26

2 @ spm 28-30

1 @ self paddle spm


2 min instructor demo


14 min AMRAP

6 ea. DB overhead step up

6 DB manmakers

6 ea. DB 1/2 get up

6 ea. s/a DB full thruster


1 min recovery & instructor demo


5 min row for max calories (remember calories)


90 sec recovery & instructor demo


17 min AMRAP

1/2 calorie count from 5 min row

8 DB burpees

8 MB squat jack

8 DB v-ups

8 ea. box lateral step up with power


2 min recovery & instructor demo


5 min EMOM

00:00-00:45 alternating jump lunge

1:00-1:45 bear crawl

2:00-2:45 DB ground to press

3:00-3:45 BW full sit-up

4:00-5:00 rolling burpee


5 min cool down/stretch