Metabolic May

Calendar

Workout PDF

Workout Overviews

Lower Body Lift

For the Love of Legs

STRENGTH

1. Romanian deadlifts                     A. 4-5 x 5-6

B. 3-4 x 8-10

Rest 2 minutes

2. Bulgarian 1.5 split squats
3-4 x 6-8 RL

Rest 1 minute

METCON

10-15 minutes AMRAP

3A. Step Ups

8 RL

3B.  Squat to squat jump

1 each

2 each

Ladder to 5

3C. Sprint
30 seconds

Rest as needed

IF TIME  Booty Burnout

3-5 minutes, AMRAP, rest as needed:

● Band good mornings x 10


● Glute bridges x15

Upper Body Lift

Hello, Jello 

 

STRENGTH

1. Pullups

 4-5 x 6-8

Rest 2 minutes

2. Single arm 1.5 chest press
3-4 x 6-8 RL

Rest 1 minute

METCON

4 rounds for time

3A. Bent over row to kickback

12

3B. Hammer curl to press

10

3C. Renegade rows

8

3D. Pushups

6

Rest as needed

IF TIME Tricep Burnout

3-5 minutes, AMRAP, rest as needed:

● Triceps ban pulldowns

x10-12

● Skullcrushers 

x10-12

Total Body Lift

Bring it On

STRENGTH

1. Goblet pause squat
A. 4-5 x 5-6

B. 3-4 x 8-10

Rest 2 minutes

2A. Single arm bent over row
3-4 x 6-8 RL

Rest 1 minute

METCON

2 EMOM pairs; 10 minutes each. Alternate between moves. A moves on odd, B moves on even

3A. 1.5 pushups

8-10 

3B. Front loaded reverse lunges
8-10

Rest from rep completion to top of the next minute + as needed

4A. Push press

10-12

4B. Hip thrusts

10-12

Rest from rep completion to top of the next minute + as needed

IF TIME Shoulder + Core Burner

2-4 x through


● Slow mountain climber

x6-8 RL

● Front to side to side to front raise

x6-8 


● Rear fly

x6-8


● RKC plank

x20 seconds

Weekend Warrior

Miniband Monster

1A. 3 knee-banded lateral walks with kick back                                   

1B. Single arm plank to single arm frogger row      

1C. Inchworm to pushup to ankle banded side taps

3 sets

60 seconds on

10 seconds off

Rest as needed

2A. Knee-banded hip thrust abductions                     

2B. Overhead surrender squats to alternating lat pulldowns           

2C. Half kneeling single arm band curls     

3 sets

60 seconds on

10 seconds off

Rest as needed 

 

Bonus Cardio

Giddy Up

1A. Squat                              

1B. Burpee

For Time

1 of each

2 of each

Ladder to 10

Rest as needed                           

Bonus Core

 Superset Threat                                         

1A. Body saw

3 x 8-10   

                                            

1B. Standing carry marches        3 x 8-10 RL                                    

 Rest 30 seconds                     

 

2A. Side plank holds   

 3 x 20-30 seconds RL                                

2B. Dead bug with isometric press

3 x 8-10 RL                                           

Rest 30 seconds                                                    

Additional Resources

Pop Up Events

There will be 1 virtual Move to Help class. Please pay what you can and register ahead of time. We are working on getting the sign up links ready for these and will let you know once they are ready! A replay will be sent out to those who sign up, even if you cannot attend LIVE.

Arms + Abs

Thursday, April 29th at 12:30pm EST

https://athenaconcannon.thrivecart.com/move-to-help-arms-abs-429/

I am excited to welcome guest expert and fellow coach Victoria Dosen to host a training for us on all things CORE. Please mark your calendars for Monday, April 12th. A finalized time and more information will be provided shortly.

All Things Core with Guest Expert Victoria Dosen
Monday, April 12th at 12:30pm EST
Held on Facebook LIVE in the group

ETCC Book Club Read

For anyone interested in participating, there will be a thread in the Facebook group to discuss Molly Galbraith’s new book, Strong Women Lift Each Other Up.  The discussion will go up week of April 26th!