Name: Playbook - GNO Fitness - W1/D4 Progress Check + Metcon
Uploaded: 2023-01-04T15:52:21.496Z
Duration: 60 min
Description: W1/D4 Progress Check + Metcon

This is great for building up conditioning!

Candace

Jadi

Progress Check + Metcon

Progress Check

5 Rounds
- 1 min MAX Wall Balls 
- 45 sec rest

Write down your results, we are going to perform the same progress check in 4 weeks and compare results!

- 5 min Rest -

Metcon

3 Rounds for Time
- 400 m Run
- 12x Alt. KB Gorilla Row
- 400 m Run
- 12x KB Swings
- 400 m Run
- 12x KB Deadlift

Progress Check

5 Rounds
- 1 min MAX Wall Balls 
- 45 sec rest

Write down your results, we are going to perform the same progress check in 4 weeks and compare results!

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Progress Check (Wall Balls)

3 Rounds for Time
- 400 m Run
- 12x Alt. KB Gorilla Row
- 400 m Run
- 12x KB Swings
- 400 m Run
- 12x KB Deadlift

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated and back straight

Tip: Place your kettlebell slightly in front of you and pull towards your hips. (Diagonal movement)

Each movement = 1 Rep so 1x left and 1x right = 2 Reps

Alternating Kettlebell Gorilla Rows

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- With a kettlebell between your legs
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB Deadlifts

Metcon

W1/D4 Progress Check + Metcon

W1/D1 Full Body Strength (A) + HIIT Finisher

This is a great conditioning workout. Somehow I made it through but was super sweaty.

W1/D2 HIIT Circuit

W1/D5 Full Body Strength (B) + ABS Finisher

W1/D6 Conditioning

W2/D1 Full Body Strength (C) + AMRAP Finisher

W2/D2 Metcon

W2/D4 Progress Check + Metcon

W2/D5 Full Body Strength (D) + ABS Finisher

This was a very hard session but I made it through. I wish the timer on here went up to 60 minutes. It only goes to 30 minutes so I had to use my timer on my phone.

W2/D6 Conditioning

W3/D1 Full Body Strength (A) + AMRAP Finisher

Very tiring circuit. Looking forward to continuing to build up my stamina!

W1/D4 Progress Check + Metcon

Community

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