09 Oct, 2020
10.9.20
Metcon
Complete 2 sets of:
45 secs/side Airplane
45 secs/side Bird Dog
45 secs/side RNT Step Ups on box
45 secs/side Airplane
45 secs/side Bird Dog
45 secs/side RNT Step Ups on box
Metcon
Complete 3 sets of:
8/side DB Front Rack Lateral DB Russian Step Ups
Rest 20 secs
45 sec/side Weighted Side Plank*
Rest 90 secs
8/side DB Front Rack Lateral DB Russian Step Ups
Rest 20 secs
45 sec/side Weighted Side Plank*
Rest 90 secs
* For the plank, try to bend your lower knee on the floor for a maximum glute contraction. You can do it with straight legs or a single leg bent knee if you want to feel it differently. Ensure that the glutes are working on each variation.
Metcon (Time)
AQAP complete 5 rounds of:
40/30 Cal Row or 30/22 Cal Assault Bike or 400m Run
20 Burpees over Rower Sideways
40/30 Cal Row or 30/22 Cal Assault Bike or 400m Run
20 Burpees over Rower Sideways
Time Cap: 22 mins
Metcon
IN CLASS MOBILITY
2 mins Straddle Stretch
1 min/side Pec Stretch
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 3-6 Clapping Push Ups / Speed Push Ups variation
2. 1-2 Legless Rope Climbs
EMOM x 10 mins:
1. 8-12 Feet on Bench Ring Rows
2. 8-12 Strict Ring Dips
(add a 2 sec down on both)
