15 Jul, 2021
7.15.21
Metcon
1 min Assault Bike or Row
90 sec/side Front Rack Banded Distraction
Then for 8 mins cycle through:
15 Hollow Rocks or 15 sec Hollow Hold
8 Romanian Deadlifts +8 Muscle Cleans + 8 Push Presses
15 Scapula Push Ups
3 Wall Walks
90 sec/side Front Rack Banded Distraction
Then for 8 mins cycle through:
15 Hollow Rocks or 15 sec Hollow Hold
8 Romanian Deadlifts +8 Muscle Cleans + 8 Push Presses
15 Scapula Push Ups
3 Wall Walks
Metcon
Use this as a Specific Warm Up
EMOM x 5 mins:
2-3 Power Clean with tempo to knees then pull + Kick Up to Handstand & Hold for 10 secs
Metcon (Time)
AQAP with a partner complete:
800/600m Row or 45/30 Cal Assault Bike
50-40-30-20-10 Power Cleans (135/95) or DB Cleans (50/35)
50-40-30-20-10 Handstand Push Ups
800/600m Row or 45/30 Cal Assault Bike
50-40-30-20-10 Power Cleans (135/95) or DB Cleans (50/35)
50-40-30-20-10 Handstand Push Ups
Metcon
IN CLASS CORE & SCAPS
For 10 mins cycle through thRee following for quality:
30-40 sec Hollow Hold
15-20 Pikes on Rower
12 DB Hammer Curls (T2120)
12 DB Supine Triceps Extensions (T2120)
Rest as needed
Metcon
Optional Extra Work
Every 90 secs x 6 mins (4 rds):
5 Snatch Balance
Every 90 secs x 6 mins (4 rds):
5 OHS at 70-80% of your 1RM
(Divide reps as desired as long as one partner works while the other rests)