14 May, 2021
5.14.21
Metcon
200m Run
90 secs/side Bent over Hamstring Distraction
Then complete 3 sets of:
10/side Banded Fire Hydrants
6/side Single Leg Hip Thrusts on PVC/Foam Roller (or ground) with 3 sec hold at the top
6/side DB Single Leg Deadlifts
90 secs/side Bent over Hamstring Distraction
Then complete 3 sets of:
10/side Banded Fire Hydrants
6/side Single Leg Hip Thrusts on PVC/Foam Roller (or ground) with 3 sec hold at the top
6/side DB Single Leg Deadlifts
Deadlift (Weight)
Metcon
Every 3 mins for 15 mins:
1 min Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Supine Body Rows
1min Burpees to a 6" target
1 min Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Supine Body Rows
1min Burpees to a 6" target
Don’t use Ring Rows to scale for anyone not kipping or who does not have the strength to kip. Use Supine Body Rows with a bar or Jumping Pull Ups or Jumping C2B Pull Ups.
Use this session to practice kipping for those who can perform at least 2-4 Strict Pull Ups.
Metcon
Optional Extra Work
EMOM x 9 mins:
1. 30 secs of T2B
2. 30 secs of V-Ups
3. 30 sec Hollow Hold
Complete 2 sets of the following:
6 x 400m at your best pace possible
Rest 90 secs
Rest 3 mins between each set
All reps begin from a dead start (reset each time)