24 Nov, 2020
11.24.20
Metcon
90 sec/side Overhead Banded Distraction
EMOM x 8 mins:
1. 12 Snatch Grip Romanian Deadlift to below knees
2. 6/side Overhead Reverse Lunges
3. 10 Prone PVC Shoulder Extensions
4. 30 sec/side Fire Hydrants
Power Snatch (Every 3 mins x 12 mins: 10 Touch and Go reps)
Start with a weight that is pretty easy. Start your second set with a moderate weight, your third and fourth sets should be a fight from rep 8-10. Watch out as you can hit the wall pretty quickly on this one, that’s why they all have a good rest between each attempt.
Metcon (Time)
AQAP complete:
30-25-20-15-10 Wall Balls (20/14)
20-16-12-8-4 Alternating DB Snatches (50/35)
30-25-20-15-10 Sideways Box Jumps (24/20)
15 T2B (in each set)
30-25-20-15-10 Wall Balls (20/14)
20-16-12-8-4 Alternating DB Snatches (50/35)
30-25-20-15-10 Sideways Box Jumps (24/20)
15 T2B (in each set)
Time Cap: 15 mins
Try to keep the reps unbroken through each exercise. The DB Snatches will get a bit heavy. Choose a weight across the board that you can move efficiently.
Metcon
IN CLASS SHOULDER HEALTH
In 7 mins complete up to 3 sets of:
12/side Powell Raises (thumbs down)
12/side Seated DB External Rotation
In 7 mins complete up to 3 sets of:
12/side Powell Raises (thumbs down)
12/side Seated DB External Rotation
Metcon
Optional Extra Work
Complete sets of:
5(-1) Strict Press
Rest 2 mins between each set
Complete 3 sets of:
5 Strict Press (at 80% of above weight)
Rest 1 min between each set
Complete 3 sets of:
8-10 GHD Raises
Rest 30 secs
8-10 Sandbag Hip Thrusts (100/80) – hold 3 secs at the top
Rest 2 mins
