27 May, 2021
5.27.21
Metcon
200m Run
90 secs/side Hip & Knee External Rotation on box
Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Side Lying Hip Abduction
10/side Banded Monster Walks
15 Banded Front Squats (use barbell)
90 secs/side Hip & Knee External Rotation on box
Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Side Lying Hip Abduction
10/side Banded Monster Walks
15 Banded Front Squats (use barbell)
Front Squat (Complete 5 sets of 3 reps all at 80% of 1RM)
Metcon (Time)
AQAP Complete:
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows
30 Wall Balls (20/14)
20 Single DB Step Up & Over (24/20) (50/35)
10 Burpee Bar MUs / 15 Burpee C2B or Burpee Pull Ups or Burpee T2B
20 Single DB Step Up & Over (24/20) (50/35)
30 Wall Balls (20/14)
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows
30 Wall Balls (20/14)
20 Single DB Step Up & Over (24/20) (50/35)
10 Burpee Bar MUs / 15 Burpee C2B or Burpee Pull Ups or Burpee T2B
20 Single DB Step Up & Over (24/20) (50/35)
30 Wall Balls (20/14)
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows
Time Cap: 20 mins
Metcon
Optional Extra Work
EMOM x 15 mins:
1-5: 3+1 Squat Clean & Jerks at 70% 1RM
6-10: 2+1 Squat Clean & Jerks at 75% 1RM
11-15: 1+1 Squat Clean & Jerks at 80% 1RM
Every 90 secs x 6 mins:
5 Clean Pulls at 100% of 1RM Clean
