Nutrition and Metabolic Conditioning are at the base of the fitness pyramid. By neglecting these you are neglecting your fitness potential. It doesn’t matter how strong or gym-nasty you are without that base. Build that strong foundation and reap the fitness benefits.
Warm-up
10 min AMRAP
50’ Overhead Lunge w/ Kettlebell (Right Arm)
15 Kettlebell Swings
50’ Overhead Lunge w/ Kettlebell (Left Arm)
5 Single Arm Strict Press w/ Kettlebell per side
15 weighted kb sit-ups (hold at chest)
Strength
Bench/Floor Press
5-4-3-2-1
(Use Spotters!)
WOD
40-30-20
Kettlebell Lunges (2,1.5)
Sit-ups
Box Jumps
ADV – ½ sit-ups weighted (2/1.5)
Partner Endurance WOD – 10AM in Southie Orange
AMRAP 30
Ascending Bike Sprint Ladder
5/3 Cal Bike
100m Sprint
6/4 Cal Bike
100m Sprint
7/5 Cal Bike
100m Sprint
Etc…
*Add 1 Cal every round
*Both Athletes complete the bike / sprint interval. One rests while the other works.
Cash Out
Double Alternating Tabata
Med Ball Russian Twist
Plank Hold