:40/:20 Metabolic Madness


Durbrow Performance Training – Group Training

Metcon

A: Metcon (No Measure)

:40/:20 x 4 rounds per station

Cross Over Push Ups

Plank Jacks

Sandbag Squats

KB RDL

Physio Ball DB Press

TRX MNT Climbers

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4 Heavy Rounds & 12 Minute AMRAP

Durbrow Performance Training – Group Training

Warm-up

Standing Hip circles x 8 each leg

Lower back stretch x :30

Weightlifting

A1: BB Clean & Press (4×4)

Weightlifting

A2: Double KB Box Squat (4×4)

Weightlifting

A3. Med Ball Weighted Crunches 4×10

A4. Heavy Tire Flips 4×4

Metcon

B: 12 min AMRAP jump squat/burpee/tuck/sprint (AMRAP – Rounds)

12 Minute AMRAP

Jump Squat x5

Burpee tuck jump x5

Slam Ball x5

Sprint x100’

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Tuesday 9/1/15


Durbrow Performance Training – Group Training

Warm-up

Lax or Softball on Hip Flexors

Lax ball on feet

Weightlifting

A: BB Strict Shoulder Press (6-5-4-3-2)

Metcon

B: Air Dyne to Rope Slam 4x (Time)

4 Rounds for Time:

Air Dyne Bike Sprint x :20

KB Goblet Squat (moderate weight, drive up with SPEED) x10

Push Ups x15

Sledgehammer Strikes x20 (10/side)

Rope Slam Downs x30

Metcon

C: Metcon (No Measure)

100 yard outdoor sprints x 3 sets

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AMRAP


Durbrow Performance Training – Hurricane Conditioning

Gymnastics

3 minute of AMRAP x 3-4 rounds

Partner work

1 person does 5 of the following AMRAP until partner is thru the obstacle course:

5 Burpees

5 Squat Jacks

5 Power Squats

5 MNT Climbers

5 Plank Salutes

Course

Sprint – 20inch box hops x 5, 24 inch box hops x5, sprint – 5 TRX Jump Squats 4

Switch with partner

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12X1


Durbrow Performance Training – Hurricane Conditioning

Gymnastics

12 exercises 1 minute each

Sprints

Wall Ball

Power Squats

Plank Jacks

Plank Salutes

High Knees

Tuck Jumps

Jump Squats

Fast Feet – up down

MNT Climbers

Side hops

Squat Jacks

Burpees

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