17 Sep, 2020
9.17.20
Metcon
90 secs/side Bent Over Banded Lat PNF Stretch
Then EMOM x 6 mins:
1. 45 sec Row/Assault Bike
2. 10 Muscle Snatches
3. 20 sec OH Barbell /Plate Flutter Kicks
Then EMOM x 6 mins:
1. 45 sec Row/Assault Bike
2. 10 Muscle Snatches
3. 20 sec OH Barbell /Plate Flutter Kicks
Power Snatch (Every 2 mins for 10 mins: 5 TNG Reps)
Build up to a PERFECT 5 for the day!
Metcon (Time)
300m Run (down to Tops Wall and back)
10 Burpees
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
(Rest 1 min between each round)
10 Burpees
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)
(Rest 1 min between each round)
Then go directly into:
AQAP complete 5 rounds of:
15/10 Cal Row or 12/8 Cal Assault Bike
8 Devil’s Press (50/35)
60 DUs / 60 Singles
(Rest 1 min between each round)
Time Cap: 30 mins
This is a total of 10 sets and will test your aerobic endurance. Keep the same for each round all the way through!
Metcon
Optional Extra Work
Complete 3 sets of:
4-4-4) TX030 Banded Romanian Deadlifts (double overhand with strap)
Rest 20 sec between each 4 reps
Rest 3 min between each set
(go heavy on the Deadlifts today)
Complete 3 sets of:
8 Banded BB Hip Thrusts – 3 sec hold at the top
(heavier than last week)
Complete 3 sets of:
8(-1) DB Bench Press
Rest 1 min
45 sec/side Side Plank
Rest 1 min
Compete 2 sets of:
15/side DB Seated External Rotations
(Eccentric portion only)
Rest 2 mins between sets
