03 Nov, 2020
11.3.20
Metcon
5/side Dragon Lunges
8/side Single Leg Hip Thrust on foam/PVC Roller
8 Banded Pull Aparts + 8 Banded Pass Throughs
8/side Single Leg Hip Thrust on foam/PVC Roller
8 Banded Pull Aparts + 8 Banded Pass Throughs
Then complete 3 sets of:
5 Muscle Cleans + 5 Front Squat + 5 Thrusters
Then complete 2 sets of:
5 Power Cleans with a 1 sec pause below the knees & another at mid thigh
Power Clean + Front Squat (Every 90 secs for 15 mins (10 rds): 1 + 2)
Perform the Power Clean movement followed by the Front Squat in a complex
Metcon (Time)
AQAP complete 4 rounds of:
6 Squat Clean to Thrusters (60% of previous PC+FS complex)
25 GHD Sit Ups / Feet on Bench Crunches
6 Squat Clean to Thrusters (60% of previous PC+FS complex)
25 GHD Sit Ups / Feet on Bench Crunches
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
For 7 mins (rest as needed):
15/side Banded External Rotations
10 Prone Shoulder Retraction + Extension (hold for 3 secs at the top)
For 7 mins (rest as needed):
15/side Banded External Rotations
10 Prone Shoulder Retraction + Extension (hold for 3 secs at the top)
Metcon
Optional Extra Work
Complete 3 sets of:
4 min Row
Rest 1 min
4 min Assault Bike
Rest 1 min
AMRAP x 4 mins:
20 Burpees to Plates
20 Air Squats
20 Med Ball Russian Twist (20/14)
Rest 2 mins