Name: Playbook - GNO Fitness - W2/D2 Metcon
Uploaded: 2023-01-04T15:52:21.526Z
Duration: 50 min
Description: W2/D2 Metcon

Metcon 1

For Time
- 21-15-9 Hexbar Deadlift
- 21-15-9 Box Jumps
- 21-15-9 Assault Bike

- Rest 3-5 min -

Metcon 2

For Time
- 21-15-9-6 Burpee Broad Jumps 
- 21-15-9-6 Ski Erg

For Time
- 21-15-9 Hexbar Deadlift
- 21-15-9 Box Jumps
- 21-15-9 Assault Bike

For Hexbar: Use about 60% of what you used for 5-rep working weight on W1/D1.

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap/Hex Bar Deadlifts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box (as silent as possible)
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Increase speed as comfortable, but push yourself.

Assault bike

Metcon 1

For Time
- 21-15-9-6 Burpee Broad Jumps 
- 21-15-9-6 Ski Erg

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Burpee Broad Jump

Metcon 2

W2/D2 Metcon

Candace

Jadi

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

This is great for building up conditioning!

W1/D4 Progress Check + Metcon

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

W1/D6 Conditioning

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

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/D2 Metcon

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