20 Oct, 2020
10.20.20
Metcon
2 mins/side Couch Stretch
Then complete 3 sets of:
6/side Lateral Step Ups
6/side RNT Goblet Reverse Lunges
10/side Banded Monster Walk
Then complete 3 sets of:
6/side Lateral Step Ups
6/side RNT Goblet Reverse Lunges
10/side Banded Monster Walk
Wide Stance Box Squat (In an 18 min window: 5-5-5-4-4(-2))
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.
Back Rack Rear Foot Elevated Split Squat (In 10 mins complete: 5-4-3/side)
With a barbell in the Back Rack position perform the Split Squat movement where your rear foot is elevate on a 45lb plate (no higher)
Rest 2 mins between each set
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
6 Burpee Box Jump Overs (30/24)
12 Double KB Hang Snatch (35/25)
6 Burpee Box Jump Overs (30/24)
12 Double KB Hang Snatch (35/25)
If unable to perform Double KB Snatches correctly you can scale to Double DB Snatches
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
30 DUs / 30 Singles
15 Wall Balls (20/14)
30 DUs / 30 Singles
15 Wall Balls (20/14)
Metcon
Optional Extra Work
Romanian Deadlift starting at 3" from the floor
4-2-4-2-4-2
4 reps: 65-75-85%
2 reps: 70-80-90%
Complete 3 sets of:
6-9 GHD Raises / Kneeling / Back Extensions
Rest 30 secs
8/side Single Leg BB Hip Thrusts
Rest 90 secs
Try to go heavier than last week
Try not to use a belt