08 Sep, 2020
9.8.20
Metcon
For 6 mins cycle through:
1 min Row / Assault Bike
8 Inchworms
10 Shoulder Activations
12 Banded Pull Aparts
1 min Row / Assault Bike
8 Inchworms
10 Shoulder Activations
12 Banded Pull Aparts
Metcon
EMOM x 6 mins:
Beginner
1. 20 sec Hollow Rock or Hold
2. 20 sec Scapula Retraction Hold
Intermediate (learning the Bar MU)
1. Deep Hollow Jump + Straight Arm Pull Down
2. Horizontal Banded Bar MU
Advanced (can perform Bar MU)
1. Deep Hollow Jump + Straight Arm Pull Down
2. 1-3 Straight Leg Bar MUs
Metcon
Every 3 mins for 12 mins (4 rounds):
45 sec Bar MU / C2B Pull Up / Pull Up practice
9 Double KB/DB Front Squats (53/35 – 50/35)
4/side Double KB/DB Front Rack Reverse Lunges
45 sec Bar MU / C2B Pull Up / Pull Up practice
9 Double KB/DB Front Squats (53/35 – 50/35)
4/side Double KB/DB Front Rack Reverse Lunges
Here you need to have at least 1 min of rest between each set.
Metcon (Time)
AQAP complete 4 rounds of:
35 Wall Balls (20/14)
300/200m Row or 18/14 Cal Assault Bike
35 Wall Balls (20/14)
300/200m Row or 18/14 Cal Assault Bike
Time Cap: 15 mins
Get as far as you can on those Wall Balls, push up your endurance flow and try and use bigger sets!
Metcon
Optional Extra Work
Complete 4 rounds for quality of:
30 sec Single Arm KB Carry (left arm)
30 sec Single Arm KB Carry (right arm)
8 Single Arm DB Row (left arm)
8 Single Arm DB Row (right arm)
EMOM x 10 mins:
1. 4-7 GHD Raises / 8 Leg Curls
2. 15-20 GHD Sit Ups
