The

MetCon Workouts

Some����������� ������������������  important����������� ������������������  notes:• Perfect technique, ALWAYS

• If you are not proficient with any of these exercises, DO NOT use them in your MetCon circuit.

• Intensity over volume

• Expect to progress week to week

• Be awesome

• Feel free to drop a note on the Bandana Training Facebook Page about how much you’re going to crush these workouts.

Too Strong™

A MetCon MesophaseMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Workout A HIIT Workout B HIIT Workout C Yoga class/mobility work would be awesome.

Off/Chillax

Week 2 Workout A HIIT Workout B HIIT Workout C Yoga class/mobility work would be awesome.

Off/Chillax

Week 3 Workout A HIIT Workout B HIIT Workout C Yoga class/mobility work would be awesome.

Off/Chillax

Week 4 Workout A HIIT Workout B HIIT Workout C Yoga class/mobility work would be awesome.

Off/Chillax

* If your schedule changes, again feel free to flip days around as necessary.

Too Strong™

Workout AWarm Up

Foam Roll 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine

Dynamic Stretching World’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch worm

Wall Slides 10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom

Workout Sets Reps Tempo Rest Week 1 Week 2 Week 3 Week 4

A1) KB Snatch 3-6 4/s A.F.A.P. 0s

A2) KB clean and press 3-6 4/s A.F.A.P. 0s

A3) KB Bent over row 3-6 8 A.F.A.P. 0s

A4) Med Ball Plyo push 3-6 8 A.F.A.P. 0s

A5) KB swings 3-6 16 A.F.A.P. 1to1

Cool Down

Static stretching 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest

Too Strong™

Workout BWarm Up

Foam Roll 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine

Dynamic Stretching World’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch worm

Wall Slides 10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom

Workout Sets Reps Tempo Rest Week 1 Week 2 Week 3 Week 4

A1) BB front squat 3-6 8 A.F.A.P. 0s

A2) BB push press 3-6 8 A.F.A.P. 0s

A3) BB bent over rows 3-6 8 A.F.A.P. 0s

A4) Dragon Flags 3-6 8 A.F.A.P. 0s

A5) Tuck Jumps 3-6 4/s A.F.A.P. 1to1

Cool Down

Static stretching 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest

Too Strong™

Workout CWarm Up

Foam Roll 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine

Dynamic Stretching World’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch wormWorld’s greatest, inch worm

Wall Slides 10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom10 reps - slow, pause at top and bottom

Workout Sets Reps Tempo Rest Week 1 Week 2 Week 3 Week 4

B1) Sand Bag Power Clean

3-6 8 A.F.A.P. -

B2) Sand Bag Bent Over Rows

3-6 8 A.F.A.P. -

B3) Sand Bag Walking Lunge

3-6 8/s A.F.A.P. -

B4) Sand Bag Carry 3-6 40y A.F.A.P. -

B5) Ab Cart Roll Out 3-6 8 A.F.A.P. 1 to 1

Cool Down

Static stretching 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest 30-60s per muscle group - Hams, Quads, Gluts, Lats, Chest

Too Strong™

“Failure����������� ������������������  is����������� ������������������  not����������� ������������������  an����������� ������������������  option.����������� ������������������  Everyone����������� ������������������  has����������� ������������������  to����������� ������������������  succeed.”����������� ������������������  ����������� ������������������  -����������� ������������������  Arnold����������� ������������������  Schwarzenegger

Keep kicking ass and let me know if there’s anything I can do to help you on your way to Awesometown,

RobFacebook.com/BandanaTrainingTwitter.com/BandanaTraining

Too Strong™