Name: Playbook - GNO Fitness - W3/D4 Progress Check + Metcon
Uploaded: 2023-01-05T20:06:38.337Z
Duration: 60 min
Description: W3/D4 Progress Check + Metcon

Progress Check + Metcon

Progress Check

5 Rounds
- 1 min MAX CAL Row Erg
- 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

EMOM 12 Min
- 10x KB Thruster
- 7x Burpee + Box Jump

- Rest 2 min -

Metcon 2

AMRAP 12 Min
- 10x Single Sided Step Ups + High Knee (L)
- 10x Single Sided Step Ups + High Knee (R)
- 10x Med Ball Slams

Progress Check

5 Rounds
- 1 min MAX CAL Row Erg
- 45 sec rest

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

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg) - MAX CAL

Progress Check (Row Erg)

EMOM 12 (Every Minute on the Minute for 12 Minutes)
- 10x KB Thruster
- 7x Burpee + Box Jump

Example:
1. Min: Perform 10x KB Thruster, Rest the remainder of the minute

2. Min: Perform 7x Burpee + Box Jumps, Rest the remainder of the minute

3. Min: Perform 10x KB Thruster, Rest the remainder of the minute

… And so on for 12 minutes. There is no additional rest beside what is left of the minute.

- Holding a kettlebell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebells overhead
- Lower the kettlebells back to your shoulders repeating movement

Kettlebell thrusters

- 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
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

Metcon 1

AMRAP 12 (As Many Rounds As Possible in 12 min)

- 10x DB Single Sided Step Ups + High Knee (L)
- 10x DB Single Sided Step Ups + High Knee (R)
- 10x Med Ball Slams

- 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

- Take 2 Dumbbells in your hands.
- Step up on a box with your right foot
- With the upwards movement, move your left knee up
- step down with your left foot first
- repeat the movement with your right foot for the number of reps

DB Single Sided Step Up + High Knee (R)

- Take 2 Dumbbells in your hands.
- Step up on a box with your left foot
- With the upwards movement, move your right knee up
- step down with your right foot first
- repeat the movement with your left foot for the number of reps

DB Single Sided Step Up + High Knee (L)

Metcon 2

W3/D4 Progress Check + 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/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.

W3/D4 Progress Check + Metcon

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