METCON

METCON PROGRAMMING

Monday, May 21st -  Sunday, May 27th

 

MONDAY - VICTORIA DAY

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Anchor is closed today

Enjoy your holiday Monday with family and friends

 

TUESDAY 052218

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METCON #1

EMOMx16

1 – 10 Box Jumps

2 – 30s Hollow Hold

3 – 16 Alt. DB Snatch

4 – 10 Burpees over the DB

 

MIDLINE CONDITIONING

10:00 Quality AMRAP

15 Superman

30-60s Ring Plank

15 Weighted DB Abmat Sit Ups

 

METCON #2

Every 3:00 for 18:00

15 DB Box Step Overs

10/8 AAB Calories

 

WEDNESDAY 052318

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METCON #1

EMOMx16

1 – 10 Parellette Push-ups

2 – 20 Russian Twists

3 – 10 Ring Rows

4 –  50ft DB Walking Lunges

 

MIDLINE CONDITIONING

Every 2:00 minutes for 10:00

25s Hanging Knee Raise Hold + 10 Hanging Knee Raises

 

METCON #2

5x3:00 AMRAP

10 Box Jumps

15 Wall Balls

20 Hanging Knee Raises

1:00 Rest

 

THURSDAY 052418

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METCON #1

10:00 AMRAP

400m Run

20 DB Deadlifts

15 Ring Rows

 

2:00 Rest

 

10:00 AMRAP

500m Row

20 DB Squats

15 Box Jumps

 

METCON #2

EMOMx20

1 – 50ft DB Walking Lunge

2 – 10/8 AAB Calories

3 – 10 DB Box Step Overs

4 – Max Burpees to Target

5 – Rest

 

 

SUNDAY 052718

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METCON #1

EMOMx12

1 - 12/10 AAB Calories

2 - 12/10 Row Calories

3 - 40 Double Unders

4 - 100m Run

 

SKILL CONDITIONING

EMOMx10

1 - 30s Hollow Hold + 10 Lemon Squeezes

2 - 1 Rope Climb

 

METCON #2

16:00 PARTNER AMRAP

30 Wall Balls

20 DB Thrusters

10 DB Burpee Box Step Overs

 

*break up reps as desired with partner