26 Aug, 2020
8.26.20
Metcon
200m Run
90 secs/side Couch Stretch
10 Med Ball Squat Cleans
10 Prone PVC Behind The neck Press
30 sec Banded Squat Hold with Barbell in front rack
10 Barbell Front Squats
90 secs/side Couch Stretch
10 Med Ball Squat Cleans
10 Prone PVC Behind The neck Press
30 sec Banded Squat Hold with Barbell in front rack
10 Barbell Front Squats
Clean + Front Squat (EMOM x 5 mins: 2 + 1 at 75% of 1RM)
Perform Clean with full squat followed by Front Squat
No Belts
Rest 1 Minute
Clean + Front Squat (EMOM x 5 mins: 1 + 1 at 80%)
Perform Clean with full squat followed by Front Squat
No Belts
Rest 1 Minute
Clean + Front Squat (EMOM x 5 mins: 1 + 1 at 85%)
Perform Clean with full squat followed by Front Squat
No Belts
Metcon (Time)
AQAP complete 4 rounds of:
25 Thrusters (95/65)
100-75-50-25 DUs
25 Thrusters (95/65)
100-75-50-25 DUs
Time Cap: 12 mins
Use same reps for Singles
Metcon
IN CLASS STRETCH
1 min/side Hamstring or Hip Stretch
1 min/side Pec Stretch on Post
1 min/side Hamstring or Hip Stretch
1 min/side Pec Stretch on Post
Metcon
Optional Extra Work
Complete 4 sets of:
15-20 T2B / Strict Knee Raises
Rest 30 secs
12 Deadlifts at 50% of 1RM
Rest 30 secs
20/15 Cal Ski Erg or Row
Rest 30 secs
30 sec/side WTD Side Plank
Rest 1 min
Complete 3 sets of:
1 min Pec Stretch
12 Prone Trap Raise on Incline Bench
12 DB Reverse Flys (thumbs up)
Rest 90 secs
