27 Aug, 2020
8.27.20
Metcon
For 8 mins:
5/side Quadruped Thoracic Rotation
5/side Samson Stretch
5/side Single Leg Hip Thrust (foot on DB)
5/side DB Front Rack Lateral Step Ups
5/side Banded Lateral Hand Walk + Push Up
5/side Quadruped Thoracic Rotation
5/side Samson Stretch
5/side Single Leg Hip Thrust (foot on DB)
5/side DB Front Rack Lateral Step Ups
5/side Banded Lateral Hand Walk + Push Up
Metcon (Time)
AQAP complete 2 rounds of:
400m Run
25 Power Cleans (95/65)
25 Shoulder to Overhead
15 Burpees over the Bar (lateral)
400m Run
25 Power Cleans (95/65)
25 Shoulder to Overhead
15 Burpees over the Bar (lateral)
Time Cap: 10 mins
Rest 4 Mins
Metcon (Time)
AQAP complete 2 rounds of:
20 Box Jumps (24/20)
8-10 Ring/Bar MUs
25 DB Thrusters (50/35)
20 Box Jumps (24/20)
8-10 Ring/Bar MUs
25 DB Thrusters (50/35)
Time Cap: 9 mins
Scale Ring/Bar MUs to:
8-10 C2B Pull Ups / Pull Ups / Ring Rows
Rest 4 Mins
Metcon (Time)
AQAP complete 2 rounds of:
10/side Alternating DB Snatch (50/35)
20 T2B
20 DB Front Squats (50/35)
10/side Alternating DB Snatch (50/35)
20 T2B
20 DB Front Squats (50/35)
Tim ecAp: 8 mins
Scale T2B to:
20 Hanging Knee Raises / V-UPs
Metcon
SHOULDER HEALTH
In 8 mins complete 3 sets of:
20 Banded Pull Aparts
10/side DB Knees to Elbow (feet on box)
15/side Side Crunches
In 8 mins complete 3 sets of:
20 Banded Pull Aparts
10/side DB Knees to Elbow (feet on box)
15/side Side Crunches
Metcon
Optional Extra Work
Complete 4 sets of:
8/side Single Arm DB Strict Press with neutral grip
8 DB Skull Crushers (as heavy as possible)
Rest 2 mins
Complete 3 sets of:
10 Barbell Hip Thrusts (hold for 2 secs on top)
Rest 30 secs
12 GHD Hip Extensions
Rest 90 secs
Complete 3 sets of:
25-20-15 DB Anchored Sit Ups
Rest 30 secs
15 DB Prone Trap Raises
Rest 90 secs
