18 Mar, 2020
3.18.20
Metcon
2 mins/side Banded Triceps Stretch
Then complete 2 sets of:
8 Three Position Muscle Cleans
30 sec Banded Squat Hold with BB in Front Rack
8 Slamballs (with as much power as possible)
5/side Single Leg Bench Jump Step Ups
Then complete 2 sets of:
8 Three Position Muscle Cleans
30 sec Banded Squat Hold with BB in Front Rack
8 Slamballs (with as much power as possible)
5/side Single Leg Bench Jump Step Ups
Power Clean (EMOM x 10 mins: 3 at 65-70% + 2 High Box Jumps)
Pause for 1 sec at the knee with the Power Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Russian KB Swings (53/35)
10 T2B
10 Box Jumps – step down (24/20)
10 Russian KB Swings (53/35)
10 T2B
10 Box Jumps – step down (24/20)
Rest 3 Mins
Metcon
For 8 mins complete 3 sets of:
10(-2) Glute Bridge Alternating DB Bench Press (neutral to pronated grip)
Rest 30 sec
12/side Single Arm Chainsaw DB Row
Rest 90 secs
10(-2) Glute Bridge Alternating DB Bench Press (neutral to pronated grip)
Rest 30 sec
12/side Single Arm Chainsaw DB Row
Rest 90 secs
Metcon
Optional Extra Work
Complete 5 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Aparts
Rest 90 secs
Metcon (Time)
AT HOME WOD
AQAP complete 3 rounds of:
20 Knee Pull Ins
20 Air Squats
20 Push Ups
20 Leg Raises
20 High Knees
20 Supermans
20 Mountain Climbers
20 Russian Twists
20 Bicycles
Rest 5 mins
"ANNIE"
50-40-30-20-10
DUs
Sit Ups
If unable to perform DUs then 2x Singles. If no jump rope perform lateral jumps (L+R=1).
