08 Jul, 2020
7.8.20
Metcon
Complete 2 sets of:
6/side Side Plank Banded Side Clam (hold for 6 secs at the top)
8 Med Ball Hang Squat Cleans
3/side Single Leg Hip Thrust (2 sec pause at the top)
5 Box Jumps
6/side Side Plank Banded Side Clam (hold for 6 secs at the top)
8 Med Ball Hang Squat Cleans
3/side Single Leg Hip Thrust (2 sec pause at the top)
5 Box Jumps
Hang Squat Clean + Split Jerk (EMOM x 5 mins: 1 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk
Build in weight until you reach a weight you can sustain for the next EMOM.
Hang Squat Clean + Split Jerk (Every 2 mins for 12 mins: 3 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk
Build to a heavy complex for the day!
Metcon (4 Rounds for reps)
Complete 4 sets for Max Reps of:
1 min Assault Bike / Row
1 min DUs / Singles
1 min Burpee Box Jump Overs (24/20)
Rest 1 min
1 min Assault Bike / Row
1 min DUs / Singles
1 min Burpee Box Jump Overs (24/20)
Rest 1 min
Accumulate as many reps/calories as possible.
Switch at about 55 secs to allow for a 5 sec transition to the next exercise.
Switch at about 55 secs to allow for a 5 sec transition to the next exercise.
Metcon
Optional Extra Work
AQAP complete 5 rounds of:
150ft Sandbag Carry (150/100)
5 Sandbag over Shoulder (150/100)
*No Sandbag: Double KB Cleans (70/53 or 53/35)
*If you use (53/35) go with 10 Double KB clean & 200ft Carry
EMOM x 12 mins:
1. 8-12 Pikes on Rower (in control)
2. 20 sec L-sit (toes pointed forward, perfect form)
3. 30 sec Landmine Rotations (like last week)
4. 20 sec GHD Hold
Post Training Stretch
5 mins/side Hamstring Stretch
