15 Jun, 2021
6.15.21
Metcon
15/12 Cal Row or 12/8 Cal Assault Bike
50 DUs / 100 Singles
Then for 8 mins cycle through:
6/side Alternating Single Leg V-Ups
8/side DB Single Leg Deadlifts
8 Muscle Cleans
8 Clean Grip Romanian Deadlift
30 Cossack Squats
15 Banded Pull Aparts
50 DUs / 100 Singles
Then for 8 mins cycle through:
6/side Alternating Single Leg V-Ups
8/side DB Single Leg Deadlifts
8 Muscle Cleans
8 Clean Grip Romanian Deadlift
30 Cossack Squats
15 Banded Pull Aparts
Metcon
Every 30 secs for 6 mins (12 rounds):
1 Tempo Power Clean
(3 secs to pulling position then into Power Clean)
1 Tempo Power Clean
(3 secs to pulling position then into Power Clean)
Use this as a warm up
Power Clean (Every 4 mins x 12 mins (3 rds):)
Rd 1:
150 DUs / 200 Singles
15 Power Cleans at 75% 1RM
150 DUs / 200 Singles
15 Power Cleans at 75% 1RM
Rd 2:
100 DUs / 150 Singles
12 Power Cleans at 85% 1RM
Rd 3:
50 DUs / 100 Singles
9 Power Cleans at 90% 1RM
(Everyone should have at least 1 min of break between each set; so put a 90 sec time cap on DUs)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins of:
4-7 Strict Pull Ups / 10-15 Ring Rows
3-7 Strict HSPUs / 10-15 Push Ups
15-12 Cal Row or 12/8 Cal Assault Bike
4-7 Strict Pull Ups / 10-15 Ring Rows
3-7 Strict HSPUs / 10-15 Push Ups
15-12 Cal Row or 12/8 Cal Assault Bike
Metcon
In Class Mobility:
90 secs of Pec Stretch on Post
90 secs of Pec Stretch on Post
Metcon
Optional Extra Work
Every 90 secs x 9 mins:
3 Deadlifts at 85% (reset on each, no Touch and Go)
EMOM x 15 mins:
1. 12-15 Double KB Straight Leg Crunches
2. 8-10/side Alternating DB Z Press
3. 30 sec L-Sits / 30 sec Tuck Sit on bar
Complete 3 sets of:
15 Reverse Hyper / 15 Banded Reverse Hyper
10 Banded Barbell Hip Thrust (TX230)
Rest 2 mins
