01 Jul, 2021
7.1.21
Metcon
50 DUs / 100 Singles
1 min/side Pigeon Pose
Then for 6 mins cycle through:
8 Clean Grip Romanian Deadlifts
8 Barbell Front Squats (down in 3 secs)
8 Barbell Push Press
12 Scapula Retractions on the bar
1 min/side Pigeon Pose
Then for 6 mins cycle through:
8 Clean Grip Romanian Deadlifts
8 Barbell Front Squats (down in 3 secs)
8 Barbell Push Press
12 Scapula Retractions on the bar
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 8 mins:
5 Power Clean & Jerks (155/105) or 5/side Single Arm DB Hang Clean & Push Press (50/35)
14 Alternating Jumping Lunges
5 Power Clean & Jerks (155/105) or 5/side Single Arm DB Hang Clean & Push Press (50/35)
14 Alternating Jumping Lunges
One partner completes full round while other rests. Switch when round is completed.
Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
5 DB or Barbell Hang Squat Clean to Thrusters (DB: 50/35 – BB: 115/80)
10 T2B / Hanging Knee Raises
20 DUs / 40 Singles
5 DB or Barbell Hang Squat Clean to Thrusters (DB: 50/35 – BB: 115/80)
10 T2B / Hanging Knee Raises
20 DUs / 40 Singles
One partner completes full round while other rests. Switch when round is completed.
Rest 5 Mins
Metcon (Distance)
Partner AMRAP x 8 mins:
200m Run
200m Run
Partners alternate running 200m sprints (one works while the other rests)
Metcon
In 10 mins cycle through the following for QUALITY:
15 Barbell Curls
15 DB Supine Triceps Extensions
30 sec Hollow Flutter Kicks
30 sec/side Side Plank
15 Barbell Curls
15 DB Supine Triceps Extensions
30 sec Hollow Flutter Kicks
30 sec/side Side Plank
Metcon
Optional Extra Work
Complete 8-10 sets of:
500m Row / Ski Erg / Assault Bike
Rest 2 mins between sets