22 Mar, 2021
3.22.21
Please remember that all members are required to sign into class!
Metcon
In 15 mins complete:
20/15 Cal Assault Bike or Row or 200m Run
90 secs/side Front Rack Banded Distraction
Then in the remaining time complete 2-3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Russian KB Swings
8 High Box Jumps
(increase the load on the bar on each set)
20/15 Cal Assault Bike or Row or 200m Run
90 secs/side Front Rack Banded Distraction
Then in the remaining time complete 2-3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Russian KB Swings
8 High Box Jumps
(increase the load on the bar on each set)
Hang Power Clean (EMOM x 10 mins: 3 reps + 5 Bar Facing Burpees)
Start at about 50% of your 1RM and build to a solid 5 rep for the day.
The goal is to get a heavy 3 under a little fatigue.
The goal is to get a heavy 3 under a little fatigue.
Hang Power Clean (Every 30 secs for 5 mins (10 rds): 2 reps)
All reps completed at 80% of your heaviest 3 rep.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
15 Power Cleans (95/65)
10 OH Barbell Lunges (95/65)
20/15 Cal Assault Bike or Row
15 Power Cleans (95/65)
10 OH Barbell Lunges (95/65)
20/15 Cal Assault Bike or Row
Metcon
Optional Extra Work
Complete 3 sets of:
15 Incline Bench Prone Trap Raises
15 DB Reverse Flys
Rest 90 secs
EMOM x 6 mins:
1. 30-40 sec Top of Rings Hold (externally rotated)
2. 12 Weighted Shoulder Activations (slow and controlled)
3. 15 Hollow Banded Pull Overs
Complete 3 sets of:
20/15 Cal Ski Erg or Row
50ft HS Walk or 1 min practice or 3-5 Wall Walks
Max Effort Unbroken Ring MUs / 1 min practice / 1 min Kipping or Butterfly C2B Pull Up practice
Rest 3 mins between sets
AQAP complete:
10-9-8-7-6-5-4-3–2-1
Strict C2B Pull Ups / Strict Pull Ups
Strict HSPUs / Kipping HSPUs
10 GHD Sit Ups on all sets
