06 Mar, 2020
3.6.20
Metcon
3 mins/side Hip + Knee External Rotation on box
Then complete 2 sets of:
8/side Supine Psoas Marches
8/s RNT Front Rack Split Squats
30 sec Banded Squat Hold at 90 degrees
Then complete 2 sets of:
8/side Supine Psoas Marches
8/s RNT Front Rack Split Squats
30 sec Banded Squat Hold at 90 degrees
Back Squat Cluster (Weight)
Perform Back Squat Movement in Cluster format with indicated rest between reps and sets
Metcon (Time)
AQAP complete 3 rounds of:
Rd 1:
Buy in: 35/28 Cal Assault Bike or 40/32 Cal Row
Then:
21-15-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Rd 1:
Buy in: 35/28 Cal Assault Bike or 40/32 Cal Row
Then:
21-15-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Rest 3 mins
Rd 2:
Buy in: 24/19 Cal Assault Bike or 30/24 Cal Row
Then:
15-12-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Rest 3 mins
Rd 3:
Buy in: 15/12 Cal Assault Bike or 20/16 Cal Row
Then:
12-9-6 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Time Cap: 24 mins
Get as far as you can in the 24 mins!!!!
Rd 1 = 48 Reps
Rd 2 = 39 reps
Rd 3 = 30 reps
Metcon
Optional Extra Work
400m Run at 2000m pace
Rest 90 secs (walk)
800m Run at 2000m pace
Rest 2 mins (walk)
1600m Run – time trial
Rest 3 mins (walk)
Then:
10 x 30 secs hard run, 30 secs active rest (easy)
Rest 2 mins between sets
2 sets of (2-1-1) at 82.5% with 15 sec rest between reps
Rest 2 mins between sets