12.23 Monday | Gym
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 14lb Ball)
DUMBBELLS (I’ll use a pair of 25lb DBs for everything but the bicep curls, I’ll use 20lb DBs)
MAT
BOX/BENCH
KB (I’ll use 40lbs)
EXERCISES
20 reps DEVIL PRESS
10 reps WALL BALL
20 reps RDLs
10 reps WALL BALL
30 reps STATIC ALT LATERAL LUNGE
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 14lb Ball
rdls
20 reps
I’ll use a pair of 25lb DBs
wall ball shot
10 reps
I’ll use a 4lb ball
STATIC ALT LATERAL LUNGE
30 reps Alt directions
I’ll use 25lb DBs
wall ball shot
10 reps
I’ll use a 14lb ball
ALT. BICEP CURL
30 reps
Count each rep. I’ll use 20lb DBs
wall ball shot
10 reps
I’ll use a 14lb ball
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
I’ll use a 14lb ball
PLANK ROW
40 reps, Count each row
Modification- High plank shoulders taps
I’ll use 25lb DBs
wall ball shot
10 reps
I’ll use a 14lb ball
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
I’ll use a 14lb ball
BOX JUMPS
50 reps
Modify by stepping up one at a time.
wall ball shot
10 reps
I’ll use a 14lb ball
Cooldown
DOWN DOG
30 seconds
ALT. RUNNERS LUNGE
60 seconds
PIGEON
30 seconds each leg
SUPINE SPINAL TWIST
60 seconds each leg