04 Jun, 2021
6.4.21
Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
Then in the time remaining complete 2-3 sets of:
6 Downward Dog to Seal Stretch (hold for 3 secs in each position)
8/side Overhead Barbell Dead Bugs
30 sec Banded Squat Hold
5 Barbell Front Squats + 5 Push Press + 5 Thrusters
200m Run
90 secs/side Couch Stretch
Then in the time remaining complete 2-3 sets of:
6 Downward Dog to Seal Stretch (hold for 3 secs in each position)
8/side Overhead Barbell Dead Bugs
30 sec Banded Squat Hold
5 Barbell Front Squats + 5 Push Press + 5 Thrusters
Clean+Front Squat+Jerk (EMOM x 15 mins)
1+1+1 of Clean+FS+Jerk
Clean Pull (EMOM x 5 mins: 3 reps)
Add 20-25lbs on each side to the heaviest weight you lifted in the prvious complex
Metcon (Time)
AQAP complete:
20-15-10
Strict HSPUs / Kipping / Push Ups
C2B Pull Ups / Pull Ups / Ring Rows
DB Front Squats (50/35)
20-15-10
Strict HSPUs / Kipping / Push Ups
C2B Pull Ups / Pull Ups / Ring Rows
DB Front Squats (50/35)
Time Cap: 7 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
20-15-10 DB Push Press (50/35)
Sideways Box Jumps (24/20)
20-15-10 DB Push Press (50/35)
Sideways Box Jumps (24/20)
Time Cap: 5 mins
Metcon
Optional Extra Work
Alternating between 2 machines of your choice:
Every 2 mins for 20 mins of:
40 sec Max Cal Assault Bike
40 sec Max Cal Ski Erg
Complete 3 sets of:
1 min Ring Plank
1 min/side Weighted Side Plank
30 sec/side Half Kneeling Paloff Hold
Rest 90 secs
Mins 6-10: 1+2+1 at 75%
Mins 11-15: 1+1+1 at 80%