28 Sep, 2020
9.28.20
Metcon
90 sec/side Hip 90/90 on floor
Then for 6 mins cycle through:
30 sec/side Med Ball Standing Abduction
10 Banded Hip Thrusts
8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom
10 Jump Squats
Then for 6 mins cycle through:
30 sec/side Med Ball Standing Abduction
10 Banded Hip Thrusts
8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom
10 Jump Squats
Paused Front Squat (5-4-3-5-4-3)
Metcon
Complete 2 sets of:
10 Hollow Rocks (20 sec Hollow Hold)
10 Shoulder Activations
10 Beat Swings
1-5 Kipping Pull Ups or Kipping Ring Rows
10 Hollow Rocks (20 sec Hollow Hold)
10 Shoulder Activations
10 Beat Swings
1-5 Kipping Pull Ups or Kipping Ring Rows
Metcon (Time)
AQAP complete:
20/side Double DB OH Walking Lunges (50/35)
40 C2B Pull Ups
40 Burpees to 6" Target
40 Pull Ups
40 Box Jumps (24/20)
40 T2B
20/side Double DB OH Walking Lunges (50/35)
40 C2B Pull Ups
40 Burpees to 6" Target
40 Pull Ups
40 Box Jumps (24/20)
40 T2B
Time Cap: 12 mins
Metcon
Optional Extra Work
Every 90 secs for 12 mins (8 rds):
2 Power Cleans
( build to a heavy 2 rep for the day)
Every 30 secs for 5 mins (10 rds):
1 Power Clean at 85-90% of heaviest 2 rep above
Every 2 mins for 6 mins (3 rds):
3 Clean Pulls at 105% of your 1RM Power Clean
Build to a heavy 3 with wave loading