30 Sep, 2020
9.30.20
Metcon
For 8 mins cycle through:
8/side OH Plate Reverse Lunges
8 No Jump Burpees
8/side Single Arm KB Arnold Press
8/side Handstand Shoulder Taps
8/side OH Plate Reverse Lunges
8 No Jump Burpees
8/side Single Arm KB Arnold Press
8/side Handstand Shoulder Taps
Shoulder Press (Every 2 mins for 6 mins (3 rds): 4 reps)
Push Press (Every 2 mins for 6 mins (3 rds): 3 reps)
Build to heavy 3 rep
Move directly into next EMOM
Move directly into next EMOM
Push Jerk (Every 2 mins for 6 mins (3 rds): 2 reps)
Use the heaviest weight acheived in the Push Press
Metcon (4 Rounds for reps)
Complete 4 sets of:
1 min Push Jerks at 70-75% of your heaviest 3 rep Push Press
1 min Back Squats (same barbell)
1 min DUs / Singles
Rest 2 mins
1 min Push Jerks at 70-75% of your heaviest 3 rep Push Press
1 min Back Squats (same barbell)
1 min DUs / Singles
Rest 2 mins
Advanced athltes should work with a max of 185/125 here. Cut the Push Jerks into sets of 2-3. Stay unbroken with the bar on your shoulder for the Back Squats.
Metcon
IN CLASS CORE
Complete 3-4 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest 30 secs
Complete 3-4 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest 30 secs
Metcon
Optional Extra Work
AQAP complete:
21-15-12-9-6-3 Strict HSPUs
15 GHD Sit Ups / Feet on Bench Crunches
EMOM x 10 mins:
10 sec Assault Bike Sprint
Move directly into next EMOM