31 May, 2021
5.31.21
Metcon
250/200m Row
1 min/side Standing Split Squats (hold for 5 secs at the bottom)
1 min/side Lateral Step Ups
1 min Banded Monster Walks
1 min/side Standing Split Squats (hold for 5 secs at the bottom)
1 min/side Lateral Step Ups
1 min Banded Monster Walks
Metcon
Complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side DB Single Leg Romanian Deadlifts
Rest 90 secs
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side DB Single Leg Romanian Deadlifts
Rest 90 secs
Back Squat (Weight)
Metcon (Time)
AQAP complete:
Buy in: 1500/1200m Row
Buy in: 1500/1200m Row
Then for complete:
30-20-10 Wall Balls (20/14)
21-15-9 Deadlifts (at 65% of your 1RM)
Cash Out: 1500/1200m Row
Metcon
Optional Extra Work
EMOM x 15 mins:
Mins 1-5: 1 Snatch Pull + 2 Squat Snatch at 75% (drop and reset on each Squat Snatch)
Mins 6-10: 1+1 at 80%
Mins 11-15: 1 +1 at 85%
Complete 3 sets of:
90 secs of Max Reps Legless Rope Climbs
Rest 30 secs
90 secs Max Reps Strict HSPUs
Rest 2 mins
If Strict HSPUs are easy use a deficit. If they are hard, add 1-2 Ab Mats or switch to Pike Push Ups with your feet on box
10 reps at 50%
8 reps at 60%
5 reps at 70%
5 reps at 75%
3 reps at 85%
1 set of Max Effort at 90%
No belt except for your 90% max effort, as long as you keep perfect form and a braced core.