Name: Playbook - GNO Fitness - W2/D4 Progress Check + Metcon
Uploaded: 2023-01-05T20:03:46.432Z
Duration: 60 min
Description: W2/D4 Progress Check + Metcon

Jadi

Progress Check + Metcon

Progress Check

7 Rounds
- 1 min MAX Burpees
- 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 1

AMRAP 12 Min
- 10x (Modified) Push Ups
- 10x Med Ball Slams
- 10x Butterfly Sit Ups

Metcon 2

AMRAP 12 Min
- 20x Weighted Walking Lunges
- 100m Run

Progress Check

7 Rounds
- 1 min MAX Burpees
- 45 sec rest

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Progress Check (Burpees)

AMRAP 12 Min
- 10x (Modified) Push Ups
- 10x Med Ball Slams
- 10x Butterfly Sit Ups

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Perform either normal or modified Push-Up.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

For Modified Version (Option 1 - Video):
- Place your knees on the Ground
- Continue with the push-up movement

For Modified Version (Option 2):
- Place your hands higher (e.g., on a bench)
- Continue with the push-up movement

(Modified) Push-ups

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Metcon 1

AMRAP 12 Min
- 20x Weighted Walking Lunges
- 100m Run

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

Running

-With two kettlebells in the front rack position perform walking lunges- Repeat for time or reps

KB front rack walking lunges

Metcon 2

W2/D4 Progress Check + Metcon

Candace

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/D2 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!

W2/D4 Progress Check + Metcon

Community

More workouts from GNO Fitness