20241105 Workout of the Day - METCON

Today is Election Day in the United States, in becoming a citizen and gaining the privilege to vote has been one of the most meaningful steps in my life. Coming from a socialist country where choices were limited, I now fully appreciate the power of a single vote. It’s a right I don’t take for granted, and it reminds me every election how fortunate I am to have a voice in shaping the future.

Warm Up

General Warm up - 2:00 on Cardio Machine of Choice (Every :20 seconds increase intensity)

2-3 sets
- 25 Jumping Jacks
- 20 Mountain Climbers
- 10 Shoulder Taps
- 8 Push Ups to Pike
- 6 Alternating Groiners

2 sets
- 10 Banded Good Mornings
- 10 Banded X-Walks
- 10 Box Step Ups
- 10 Up Downs

Movement Prep
1 Set
- 10 Good Mornings
- 5 Barbell Hang Snatch Pulls
- 5 Barbell Hang Snatch High Pulls
- 5 Barbell Hang Muscle Snatch
- 5 Barbell Hang Power Snatch

Movement Prep
1 Set
- 12 Scap Pull Ups
- 10 Kip Swings
- 8 Knee Raises
- 6 Knees-to-Elbow
- 4 Toes-to-Bar

METCON

AMRAP 16
8 Barbell Hang Power Snatch(95/65)
10 Burpee Box Jump Overs
12 Toes-to-Bar
200 Meter Run

Score is total rounds and reps completed

Accessory Work

2-3 Sets
- 20 Bicycle Crunches
- 20 Flutter Kicks
- 1:00 Hollow Hold

Cool Down

2-3 sets
- Banded Lat Stretch :30 seconds each side
- Shoulder Stretch :30 seconds each side
- Standing Quad Stretch :30 seconds each side
- Pigeon Stretch :30 seconds each side
- Childs Pose 1:00