22 Oct, 2020
10.22.20
Metcon
EMOM x 6 mins:
1. 45 secs of Burpees
2. 8/side Kneeling DB Strict Press
3. 10 Banded Goblet Squats
1. 45 secs of Burpees
2. 8/side Kneeling DB Strict Press
3. 10 Banded Goblet Squats
Then complete 2 sets of:
10 Romanian Deadlifts
10 Front Squats
10 Push Press
(build in weight)
Power Clean + Thruster + Push Jerk (Every 2 mins for 8 mins (4 rds): 3 TNG + 3 + 3 TNG)
Perform the listed movement as a complex
Metcon
The following 3 metcons have a 40 minute total time cap (including the rest between). Have athletes adjust and scale accordingly!
Metcon (Time)
AQAP complete 7 rounds of:
5 Kipping HSPU
6 Power Cleans (135/95)
7 Box Jumps (24/20)
5 Kipping HSPU
6 Power Cleans (135/95)
7 Box Jumps (24/20)
Rest 5 Mins
Metcon (Time)
AQAP complete 9 rounds of:
6 Burpee Box Jumps (24/20)
3 Thrusters (135/95)
3 Ring MUs / 3 BMUs / 6 C2B / 6 Pull Ups
6 Burpee Box Jumps (24/20)
3 Thrusters (135/95)
3 Ring MUs / 3 BMUs / 6 C2B / 6 Pull Ups
Rest 5 Mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Power Snatches (135/95)
5 Burpee Bar MUs / 5 Burpee C2B / 5 Burpee Pull Ups
5 Power Snatches (135/95)
5 Burpee Bar MUs / 5 Burpee C2B / 5 Burpee Pull Ups
Metcon
Optional Extra Work
Complete 4 sets of:
50ft Sled Push – heavy but not your heaviest
Rest 30 secs
6-8 Sandbag or BB Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows TX120
Rest 2 mins
Complete 3 sets of:
45 secs of Stir the Pot on Swiss Ball
Rest 30 secs
45 sec/side Weighted Side Plank
Rest 90 secs
Complete 3 sets of:
15-12-9 DB Skull Crushers
Rest 30 secs
15-12-9 DB Biceps Curls
Rest 90 secs
Try to go with a weigth that will be a heavy but moderate 3 rep Thruster (not your best 3 rep), but heavier than the bar you will use on the next part.
Perform perfect touch an go reps with the bar staying as close as possible to your shins.
With the Push Jerk, stabilize with a 1 sec lock out at the top of each rep.