07 Jul, 2021
7.7.21
Metcon
In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then in remaining time complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
6/side KB Front Rack Cossack Squats
10 Banded Pull Downs
10 Banded Reverse Flys
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then in remaining time complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
6/side KB Front Rack Cossack Squats
10 Banded Pull Downs
10 Banded Reverse Flys
Then go directly into the first part !
Metcon
Complete 3 sets of:
8/side Deficit Rear Foot Elevated Split Squats
Rest 30 secs
8/side KB Lateral Squats
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins
8/side Deficit Rear Foot Elevated Split Squats
Rest 30 secs
8/side KB Lateral Squats
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
15/10 Cal Row or 12/8 Cal Assault Bike
6-10 Strict HSPUs
Box jump x10 @30/24”
15/10 Cal Row or 12/8 Cal Assault Bike
6-10 Strict HSPUs
Box jump x10 @30/24”
Metcon
For 10 mins complete 2-3 sets of:
10/side Half Kneeling DB Strict Press
10 DB Bent Over Rows
20 Banded Pull Aparts
Rest up to 90 secs
10/side Half Kneeling DB Strict Press
10 DB Bent Over Rows
20 Banded Pull Aparts
Rest up to 90 secs
Metcon
Optional Extra Work
Complete 5 sets of:
5 Front Squats from pins – down in 3 secs
(build to a heavy 5 for the day)
Every 2 mins x 14 mins:
1 Hang Snatch Pull below knees + 1 Squat Snatch
(build to a heavy but perfect 1)
Rest 90 secs
Otherwise use an Ab Mat to get to 6-10 reps or scale to 10 Feet on Box Pike / 10 Push Ups