Name: Playbook - GNO Fitness - W5/D2 Metcon
Uploaded: 2023-01-05T20:13:56.012Z
Duration: 50 min
Description: W5/D2 Metcon

Metcon 1

For Time
- 21-15-9-6 Barbell Squat
- 21-15-9-6 (Modified) Push Ups
- 21-15-9-6 Row Erg

- Rest 3-5 min -

Metcon 2

For Time
- 21-15-9-6 Hip Thruster
- 21-15-9-6 KB Swings
- 21-15-9-6 Bank Hops

For Time
- 21-15-9-6 KB front Rack Squats
- 21-15-9-6 (Modified) Push Ups
- 21-15-9-6 Row Erg

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

KB Front Rack Squats

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

- 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)

Metcon 1

For Time
- 21-15-9-6 Hip Thruster
- 21-15-9-6 KB Swings
- 21-15-9-6 Bank Hops

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell hip thrust

- 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

- Place your hands on the bench
- Jump from one side to the other side while keeping your hands on the bench
- Directly jump back

Bank Hops

Metcon 2

W5/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/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!

W5/D2 Metcon

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