29 Jun, 2021
6.29.21
Metcon
200m Run
90 secs/side Couch Stretch
Then for 6 mins cycle through:
6/side Side Plank Banded Clam (6 sec hold at the top)
6/side Side Lying Hip Abduction (6 sec hold at the top)
8 KB Banded Squat (T22X0)
Then
Warm Up for Box Squats with:
1 x 9
1 x 7
1 x 5
90 secs/side Couch Stretch
Then for 6 mins cycle through:
6/side Side Plank Banded Clam (6 sec hold at the top)
6/side Side Lying Hip Abduction (6 sec hold at the top)
8 KB Banded Squat (T22X0)
Then
Warm Up for Box Squats with:
1 x 9
1 x 7
1 x 5
Wide Stance Box Squat (E2MOM x 14 mins (7 rds): 5 reps)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.
Build to a heavy but perfect 5 rep
Metcon
In 10 mins perform the following Warm Up/Transition for final AMRAP:
5 Hip Pulls
5 Hip Pull Under
5 Hang Squat Clean Tempo to Power Position
2 sets of 3 Squat Clean with progressive loading
5 Hip Pulls
5 Hip Pull Under
5 Hang Squat Clean Tempo to Power Position
2 sets of 3 Squat Clean with progressive loading
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
5 Squat Cleans (60% of your 1RM)
5 Front Squats (same weight)
15 Box Jumps (30/24)
5 Squat Cleans (60% of your 1RM)
5 Front Squats (same weight)
15 Box Jumps (30/24)
Metcon
Optional Extra Work
With the Assault Bike:
Start to roll at 60 watts for 3 mins
Every 3 mins increase by 30 watts until your reach exhaustion.
(Exhaustion = you can’t keep the watts you are on for more than 20 secs)
Example:
3 mins at 60 watts
3 mins at 90 watts
3 mins at 120 watts
RESULTS = the very last watts you were able to keep for the 3 mins.
