13 Jul, 2021
7.13.21
Metcon
200m Run
90 sec/side Rear Foot Elevated Split Squat (hold at the bottom for 5 secs)
Then in 8 mins complete 2-3 sets of:
1 min Banded Monster Walks (forward and backward)
8 Banded DB Goblet Squats (T32X1)
8/side DB Lateral Squats
8/side Bird Dogs
90 sec/side Rear Foot Elevated Split Squat (hold at the bottom for 5 secs)
Then in 8 mins complete 2-3 sets of:
1 min Banded Monster Walks (forward and backward)
8 Banded DB Goblet Squats (T32X1)
8/side DB Lateral Squats
8/side Bird Dogs
Wide Stance Box Squat (Every 90 secs x 12 mins (8 rounds): 3 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.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m Run
15 Push Press (115/80)
1-6 Ring MUs / 1-6 Bar MUs / 5-10 C2B Pull Ups / 5-10 Pull Ups / 10-15 T2B / 10-15 Hanging Knee Raises
200m Run
15 Push Press (115/80)
1-6 Ring MUs / 1-6 Bar MUs / 5-10 C2B Pull Ups / 5-10 Pull Ups / 10-15 T2B / 10-15 Hanging Knee Raises
The goal is to have the perfect pace here to complete your gymnastic pull unbroken each time!
Metcon
IN CLASS CORE CIRCUIT
For 8 mins cycle through:
10-12 Kneeling Barbell Roll Outs
45 sec/side Side Plank
Rest as needed
Metcon
Optional Extra Work
Complete 6 sets of:
3 Sumo Deadlifts
build to a heavy 3 rep for the day)
Touch and Go Power Cleans:
1 x 6
Rest 2 mins
1 x 5
Rest 2 mins
1 x 4
Rest 2 mins
1 x 3
EMOM x 5 mins:
5 Touch and Go Power Cleans at 80% of your previous 5 rep max of the day
FOCUS:
1 – Shins in line with feet and knees
2 – Knees in line with feet while pushing up (concentric phase)
3 – Push out your chest during the eccentric & concentric phase