16 Jul, 2020
7.16.20
Metcon
Complete 3 sets of:
200m Row
10 Hang Muscle Cleans
10 Jump Squats
10 Front Rack Reverse Lunges (5/side)
200m Row
10 Hang Muscle Cleans
10 Jump Squats
10 Front Rack Reverse Lunges (5/side)
Power Clean (EMOM x 8 mins: 2 reps)
Metcon (Time)
AQAP complete 3 rounds of:
6-4-2 Ring MUs
6 Power Cleans at 70% of 1RM
6 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row
6-4-2 Ring MUs
6 Power Cleans at 70% of 1RM
6 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row
Time Cap: 10 mins
Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4
Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds:
6-4-2 Ring MUs
8 Power Cleans at 60% of 1RM
8 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row
6-4-2 Ring MUs
8 Power Cleans at 60% of 1RM
8 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row
Time Cap: 10 mins
Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4
Metcon
Optional Extra Work
AQAP complete 3 rounds of:
6-4-2 Ring MUs
15 Burpee Box Jump Overs (24/20)
Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
25 Banded Reverse Hyper
Rest 2 mins
Complete 3 sets of:
5-5-5 Banded Bicep Curls
20 Banded Pull Aparts
Rest 90 secs
8-10(-1) DB Skull Crushers
Rest 2 mins
Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4
Take a 1 sec pause at knee level and a 2 sec pause in the receiving position.