10 Jul, 2020
7.10.20
Metcon
2 mins/side Banded Hamstring Stretch
Then complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Dead Bugs
10 No Jump Burpees
Then complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Dead Bugs
10 No Jump Burpees
Romanian Deadlift (6-4-6-4-6-4)
Deadlift (Every 45 secs for 6 mins: 2 at 85% of 4RM)
These reps MUST be TOUCH and Go!
All sets at one weight!
All sets at one weight!
Metcon (Time)
21-18-15-12-9-6-3
Box Jumps (24/20)
KB Swings (70/53)
Max(-1) Strict Ring Dips after each set
Box Jumps (24/20)
KB Swings (70/53)
Max(-1) Strict Ring Dips after each set
Time Cap: 12 mins
If you are unable to perform Strict Ring Dips then substitute Push Ups
If you are unable to perform Strict Ring Dips then substitute Push Ups
Metcon
IN CLASS CORE BLASTER
Complete 3 sets of:
3-6 Strict T2B /Toes to Rings
3/side Alternating V-UPs
6 V-UPs
6 Straddle V-UPs
12 Hollow Rocks
12 sec Hollow Hold
Rest up to 90 secs
Complete 3 sets of:
3-6 Strict T2B /Toes to Rings
3/side Alternating V-UPs
6 V-UPs
6 Straddle V-UPs
12 Hollow Rocks
12 sec Hollow Hold
Rest up to 90 secs
Metcon
Optional Extra Work
Complete 3 sets of:
Max(-1) Wide Grip Strict Pull Ups
Rest 20 secs
10(-1) Supinated Grip Barbell Bent Over Row
Rest 90 secs
Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
8-10/side Rear Foot Press on wall Single Leg Deadlifts (use landmine with strap for more weight)
Post Training Stretch
3 mins/side Banded Bully
You can use Double overhand grip or mixed grip.
Rest up to 2 mins between sets!