24 Sep, 2020
9.24.20
Metcon
EMOM x 6 mins:
1. 45 sec Row
2. 10 DB Hang Cleans + 10 DB Front Squats
3. 3-5 Wall Climbs with a 5 sec hold at the top
1. 45 sec Row
2. 10 DB Hang Cleans + 10 DB Front Squats
3. 3-5 Wall Climbs with a 5 sec hold at the top
Clean (EMOM x 7 mins: 2 Squat Cleans (3 secs to knees))
Use this part as a warm uo to get to your 75% of your 1RM Squat Clean. Aim to hit that target on your final minute.
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row
10-8-6-4 Strict HSPUs
2-3-4-5 Squat Cleans at 75% of 1RM
Cash Out – 30 Box Jump (30/24)
Time Cap: 11 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row
Buy in – 60/45 Cal Assault Bike or 75/55 Cal Row
1-2-3-4 Squat Cleans at 80% of 1RM
5-4-3-2 Ring MUs
Buy Out – 50 Burpees to a 6" Target
Time Cap: 11 mins
Metcon
Optional Extra Work
AQAP complete:
10-8-6-4-2/side DB Step Ups (35/20)
20-16-12-8-4 Kipping Ring Dips
30-24-18-12-6 T2B/Hanging Knee Raises
Complete 4 sets of:
6 Banded Hip Thrusts (3 sec hold on top)
*heavier than last week
*on this one go heavy with the barbell but add your band!
Complete 3 sets of:
15 Banded Barbell Curls (T2120)
15 Banded Barbell Skull Crushers (T2120)
