12.10.19
Metcon
1-2 mins/side Hip 90/90 Stretch
Then complete 2 sets of:
6/side Side Step Down on box (super slow)
8/s Front Knee Banded OH Plate Reverse Lunges
10 Wall Squats (facing wall)
Then complete 2 sets of:
6/side Side Step Down on box (super slow)
8/s Front Knee Banded OH Plate Reverse Lunges
10 Wall Squats (facing wall)
Front Squat (In 15 mins build to a heavy 3 rep using: 5-5-3-3 )
All perfect reps…NO BELTS!
Rest 2 Minutes
Thruster (In 4 sets build to a heavy 7 rep)
Only 1 min of rest between sets
Metcon (AMRAP – Reps)
AQAP complete:
75 Wall Balls (20/14)
In remaining time max effort Ring MUs
75 Wall Balls (20/14)
In remaining time max effort Ring MUs
Time Cap: 7 mins
Rx+ = Unbroken Wall Balls
Scale Ring MUs to Bar MUs, C2B Pull Ups or regular Pull Ups
Rest 4 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Snatches (50/35)
Box Jumps (24/20)
50 ft HS Walk – 25ft back and forth (scale to 30-20-10 HR Push Ups)
30-20-10
Alternating DB Snatches (50/35)
Box Jumps (24/20)
50 ft HS Walk – 25ft back and forth (scale to 30-20-10 HR Push Ups)
Time Cap: 7 mins
Metcon
Optional Extra Work
15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch
Complete 2 sets of:
25 Banded Pull Aparts (slow and controlled)