25 Jun, 2020
6.25.20
Metcon
Complete AMRAP x 6 mins (for quality):
10 DB Romanian Deadlifts
10 WTY Stretches
10 DB Hang Squat Cleans
10/side Single Arm DB Strict Press
10 DB Romanian Deadlifts
10 WTY Stretches
10 DB Hang Squat Cleans
10/side Single Arm DB Strict Press
Shoulder Press (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 mins:
500/400m Row
15 Burpees
20 Alternating Hang DB Snatch (50/35)
20 Single Arm OH DB Lunges (50/35)
500/400m Row
15 Burpees
20 Alternating Hang DB Snatch (50/35)
20 Single Arm OH DB Lunges (50/35)
Start smoothly and try to keep a steady pace throughout. Everything should be performed unbroken but with a regular speed, nothing fast. Try to recuperate mostly in the rowing portion, that’s where you can pace down your heart rate.
Metcon
Optional Extra Work
Complete 3 sets of:
10(-2) DB Bent Over Row on Incline Bench
Rest 20 secs
12 Ring Reverse Flys
Rest 20 secs
Complete 3 sets of:
10/side Single Arm DB Strict Press
1 min Double KB Front Rack Carry
Rest 90 secs
12/side KB Single Leg Deadlifts
15 Strict Press (TX020)
Rest 30 secs
12-15 Ring Rows (2 sec hold at the top)
Rest 30 secs
12/side Alternating Single Leg V-Ups
Rest 30 secs