NED NED (Time) 7 Rounds 11 Back-squats (Body weight) 1k Row *RX+ Bar taken from the floor*
NED NED (Time) 7 Rounds 11 Back-squats (Body weight) 1k Row *RX+ Bar taken from the floor*
11.29.19 Metcon In 10 mins complete 2-3 sets of: 10 On one knee Banded Lat Pull Down with PVC 8/side OH Reverse Lunges (light plates) 6 Slow Yoga Push Ups (slow eccentric) / 6 Hand Release Push Ups (up quickly) 200/150m Row Metcon (Time) AQAP complete 6 rounds of: 5 Strict HSPUs 16 Alternating OH […]
11.28.19 Metcon EMOM x 8 mins: 1. 45 secs Samson Stretch 2. 10-15 Med Ball Squat Cleans 3. 8 Jump Squats (as high as you can) 4. 10 Muscle Cleans from below the knees (work on quad contact and elbow speed) Clean (Weight) 0-3 mins: Every 20 secs 1 at 75% (9 attempts) 3-4 mins: […]
11.27.19 Metcon 2 mins/side Overhead Banded Distraction with knee on the floor Then complete 2 sets of: 8 Snatch Grip Deadlifts + 8 Behind the neck Presses 6/side 1 Arm OH DB Squats 10 Prone Banded Row to Y Then complete 2 sets increasing of: 8 Hip Squat Snatch + 6 Snatch Balance Snatch (Build […]
11.26.19 Metcon Back & fourth for 25ft: Inchworm / Spiderwalk Lateral Plank Walk (L) /Lateral Plank Walk (R) Quadruped Walk / Bear Crawl Then perform the following movements for the Scapula: 15 Scapula Retractions 10 sets of this Banded Triple: High Elbow Rows + External Rotations + Press Ups Metcon In 10 mins complete the […]
11.25.19 Metcon Complete 2 sets of 10/side Bulgarian Split Squats (no weight) with a 5 sec hold at the bottom Then complete 2 sets of: 8/side Single Leg Hip Thrusts with the bench 8/side Front Rack DB Bulgarian Split Squats 30 sec Banded Lateral Walk Back Squat (5-5-5-3-3) in 20 mins using the above rep […]
11.24.19 Metcon (AMRAP – Rounds and Reps) AMRAP x 30 mins: 2 Muscle Ups (scale to Bar MUs, or Pull Ups and Dips) 4 HSPUs (scale up to Strict HSPUs, scale down to Box HSPUs or DB Shoulder Press) 8 KB Swings (70/53) 200m Run
11.22.19 Metcon Complete 2 sets each of: 30 sec Bent over Lat stretch on bench 5/side Bulgarian Split Squat Hold (hold for 5 secs at the bottom) Then: 10 Pike Push Ups 10/side DB Windmills Overhead Squat (Complete 4 sets of 5 reps) Rest 20 secs after each set 1 min Kipping Deficit HSPUs (45lb/35lb […]
11.21.19 Metcon 2 min Bench T-Spine Stretch Complete 3 sets of: 10 Banded DB Squats 3 Single Arm DB Press + 3 Push Press + 3 Split Jerks (each arm) 15 Pronated Grip Banded Pull Aparts 5 Vertical Jumps Clean and Jerk (EMOM x 8 mins: 2 at 80% of 1RM) You are not meant […]
11.20.19 Metcon 10/side Side Lying Windmills with PVC Roller 10/side Bird Dogs 10 Banded Scapula Push Ups 30 secs/side Half Kneeling Bottoms Up KB Hold 5/side Dragon Lunges (hold for 5 secs at the bottom) Push Jerk (Complete 4 sets of 5 reps at 75%) Rest 30 secs after each set and then complete Max […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
Lorem Ipsum is simply dummy text of the printing and typesetting industry.
