18 Jun, 2021
6.18.21
Metcon
1 min Row or Assault Bike at Warm Up Pace
90 secs/side Hip & Knee External Rotation on Box or Floor
Then for 6 mins cycle through:
6/side Front Rack Barbell Step Ups
30 sec Banded Squat Hold
12/side Banded Lateral Walks
90 secs/side Hip & Knee External Rotation on Box or Floor
Then for 6 mins cycle through:
6/side Front Rack Barbell Step Ups
30 sec Banded Squat Hold
12/side Banded Lateral Walks
Then warm up your Front Squat with 3 sets of 5 reps progressive loading
Front Squat (Weight)
Metcon
EMOM x 15 mins:
1. 15 Thrusters (115/80)
2. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / 10-20 C2B Pull Ups / 10-20 Pull Ups / 15-20 Ring Rows
3. 30 sec Max Cal Row or Assault Bike
1. 15 Thrusters (115/80)
2. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / 10-20 C2B Pull Ups / 10-20 Pull Ups / 15-20 Ring Rows
3. 30 sec Max Cal Row or Assault Bike
Go hard on the Thrusters! Try to make them as fast as you can. Same on the Rower or Bike.
Make this session a real HIIT session. Don’t complete it like a 15 min AMRAP!
We want to see a difference in your movement speed and intensity compared to a usual AMRAP!
Make this session a real HIIT session. Don’t complete it like a 15 min AMRAP!
We want to see a difference in your movement speed and intensity compared to a usual AMRAP!
Metcon
Optional Extra Work
Complete 3 sets of:
30 secs Weighted Hollow Hold
30 secs/side Weighted Side Plank
45 sec Ring Roll Outs / Leaning Front Plank
AMRAP x 10 mins:
10 Snatches at 70% of your 1RM
Rest 1 min
10 Snatches at 75% of your 1RM
Rest 1 min
10 Snatches at 80% of your 1RM
Rest 1 min
10 Snatches at 85% of your 1RM
1 x 8 at 65%
1 x 5 at 75%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 80%