04 Nov, 2020
11.4.20
Metcon
Complete 3 sets of:
8/side Banded Lateral Shoulder Walks
8 Hanging Scapula Retractions
8 Narrow Banded Push Ups
8/side Banded External Rotations
8/side Banded Lateral Shoulder Walks
8 Hanging Scapula Retractions
8 Narrow Banded Push Ups
8/side Banded External Rotations
Close Grip Bench Press (In 10 mins build to best 1 rep)
Perform the Bench press with hands set at shoulder width.
Ensure that your hands are no wider than just inside shoulder width
Rest 5 Mins
Metcon
EMOM x 8 mins:
1. 10-20 C2B Pull Ups
2. 10-20 Kipping HSPUs
1. 10-20 C2B Pull Ups
2. 10-20 Kipping HSPUs
These do not have be unbroken! Try to reach as many rep as possible here with max work time at 45 seconds.
Metcon (Time)
AQAP complete:
20-15-10-5
Box Jumps (30/24)
T2B / Hanging Knee Raises
Push Ups
20-15-10-5
Box Jumps (30/24)
T2B / Hanging Knee Raises
Push Ups
E2MOM: 10/7 Calorie Assault Bike or 12/8 Calorie Row
Start with the Bike or Row
Time Cap: 12 mins
The calorie Bike or Row should take no longer than 30 secs. Adjust calories accordingly
Metcon
IN CLASS MOBILITY
For 7 mins (rest as needed):
1 min Eldoa Lower Back Stretch
1 min/side Piriformis Stretch on Wall
For 7 mins (rest as needed):
1 min Eldoa Lower Back Stretch
1 min/side Piriformis Stretch on Wall
Metcon
Optional Extra Work
EMOM x 20 mins:
1. 2 x 50ft Sandbag Bear Hug Carry (200/150)
2. 2 x 50ft Sled Push (heavy)
3. 50ft OH Yoke Carry / 30 sec OH Banded KB hold
4. Rest
(work with something you can maintain for 20 mins)
Complete 2 sets of:
1 min/side Side Plank
Rest 1 min
15 DB Reverse Flys
Rest 1 min
