20 Mar, 2020
3.20.20
Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
30 sec Med Ball Adduction Squeeze
10 Med Ball Hip Thrust with Med Ball between knees – hold for 30 secs on last rep (on heels only)
6/side OH Reverse Lunges – hold for 3 secs at the bottom
45 sec Reverse Hyper Hold off of bench (focus on squeezing your Glutes here and not your lower back
Then complete 2 sets of:
30 sec Med Ball Adduction Squeeze
10 Med Ball Hip Thrust with Med Ball between knees – hold for 30 secs on last rep (on heels only)
6/side OH Reverse Lunges – hold for 3 secs at the bottom
45 sec Reverse Hyper Hold off of bench (focus on squeezing your Glutes here and not your lower back
Back Squat (Weight)
Metcon
EMOM x 10 mins:
1. 30 sec Row for Cals
2. 8-12 TnG Power Snatches (95/65)
1. 30 sec Row for Cals
2. 8-12 TnG Power Snatches (95/65)
Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 15 Wall Balls (20/14)
2. 30 sec 25ft Shuttle Runs
1. 15 Wall Balls (20/14)
2. 30 sec 25ft Shuttle Runs
Metcon
Optional Extra Work
EMOM x 8 mins:
1. 30 sec Assault Bike Cals / Row for Cals
2. 15 TnG Power Cleans (95/65)
Rest 4 mins
Complete 3 sets of:
30-45 sec Hollow Hold
Rest 30 secs
45 sec Hands on Swissball Feet on Bench Plank
12/side KB Single Leg Deadlift – down in 3 secs
Metcon (Time)
AT HOME WOD
For 10 mins at a warm up pace rotate through:
5 25ft Shuttles (down and back is 1 shuttle)
20 High Knees
10 Inchworms
20 Crossovers
20 Speedskaters
20 sec Bottom of Squat Hold
20 sec Plank Hold
AQAP complete:
20 Burpees
20 Push Ups
15 Burpees
30 DB Shoulder Press
12 Burpees
40 Lunges (20 each leg)
10 Burpees
50 Squats
8 Burpees
60 Sit Ups
Alternating TABATA:
Plank
Hollow Hold
Record time to complete metcon
10 Back Squats T40X1
Rest 30 secs
6-8 Nordic Curls with a partner (down as slow as possible)
NO BELT ON THE SQUATS!