21 Jan, 2020
1.21.20
Metcon
Complete 2 sets of:
1 min/side Couch Stretch
10 Hip Thrust with Med Ball squeeze between knees
5/side Single Leg 5 sec Hip Thrust Hold on Med Ball
45 sec KB Goblet Squat Hold at the bottom of squat with mini band just below knees
1 min/side Couch Stretch
10 Hip Thrust with Med Ball squeeze between knees
5/side Single Leg 5 sec Hip Thrust Hold on Med Ball
45 sec KB Goblet Squat Hold at the bottom of squat with mini band just below knees
Front Squat (5 sets of 5 reps with 2 sec pause at 90 degrees)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
30-20-10 Pull Ups
21-15-9 DB Hang Cleans (50/35)
21-15-9 T2B
21-15-9 Strict Ring Dips
30-20-10 Hollow to Crunch
30-20-10 Pull Ups
21-15-9 DB Hang Cleans (50/35)
21-15-9 T2B
21-15-9 Strict Ring Dips
30-20-10 Hollow to Crunch
DB Hang Cleans can be Power or Squat
Metcon
Optional Extra Work
EMOM x 12 mins:
1. 8-10 Feet on Bench Ring Rows (T2120)
2. 30 sec Weighted Hollow Hold
3. 12 DB Reverse Flys (T2020)
4. 45 sec Plank with Feet on Bench and Hands on DBs Externaly Rotated (you can put your feet on a Swiss Ball or Med Ball here)
The pause is on the way DOWN!
No Belts!