21 Aug, 2020
8.21.20
Metcon
90 secs/side Banded Hamstring PNF Stretch
Then in 7 mins complete 2 sets of:
10 No Jump Burpees
8/side Single Leg Deadlifts to knee up
8/side DB Rear Foot Elevated Split Squats (no weight)
8 Romanian Deadlifts
Then in 7 mins complete 2 sets of:
10 No Jump Burpees
8/side Single Leg Deadlifts to knee up
8/side DB Rear Foot Elevated Split Squats (no weight)
8 Romanian Deadlifts
Metcon
Complete 4 sets of:
6-5-4-3/side DB Rear Foot Elevated Split Squats
Rest 1 min
5 Deadlifts at 3” from the floor (80% of 1RM)
Rest 2 mins
6-5-4-3/side DB Rear Foot Elevated Split Squats
Rest 1 min
5 Deadlifts at 3” from the floor (80% of 1RM)
Rest 2 mins
Metcon (2 Rounds for reps)
Complete 2 sets of:
For 3 mins:
12 DB Thrusters 50/35
100 DUs / Singles
Max Cal Row or Assault Bike in time remaining
Rest 1min
For 3 mins:
20/15 Row or Assault Bike
15 Deadlifts (225/155)
Max Ring MUs in time remaining
Rest 2 mins
Scale Ring MUs to Bar MUS, C2B Pull Ups, Pull Ups or Ring Rows
Add total calories on Row/Assault Bike and MUs together for total scores each round
Add total calories on Row/Assault Bike and MUs together for total scores each round
Metcon
Optional Extra Work
EMOM x 8 mins:
2 Hang Squat Snatch
(build to 70-80% of your 1RM)
21-15-9
Hang Squat Snatch (135/95)
Kipping HSPUs
Bar over Burpees (lateral)
Complete 5 sets of:
50ft Handstand Walk – fast
15 GHD Sit Ups
Rest 45 secs
For the Split Squats go as heavy as possible with a perfect range of motion going down in 2 secs with your torso UPRIGHT. No bending forward, use your glutes here!