02 Aug, 2021
8.2.21
Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for the time remaining cycle through:
10 Down Ups
8/side Landmine Single Leg Deadlifts
8/side Landmine Cossack Squats
8/side Landmine Lateral Lunges
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for the time remaining cycle through:
10 Down Ups
8/side Landmine Single Leg Deadlifts
8/side Landmine Cossack Squats
8/side Landmine Lateral Lunges
Metcon
Complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats (T20X1)
Rest 30 secs
15 Touch and Go Barbell Romanian Deadlifts at 50% at 1RM
Rest 30 secs
45-60 secs/side Side Plank
Rest 2 mins
8/side DB Rear Foot Elevated Split Squats (T20X1)
Rest 30 secs
15 Touch and Go Barbell Romanian Deadlifts at 50% at 1RM
Rest 30 secs
45-60 secs/side Side Plank
Rest 2 mins
Metcon (Time)
AQAP complete 5 rounds of:
12/9 Cals Assault Bike or 15/10 Cal Row
12 T2B / Hanging Knee Raises
12 Box Jumps (30/24)
12 Shoulder to Overhead (135/95)
12/9 Cals Assault Bike or 15/10 Cal Row
12 T2B / Hanging Knee Raises
12 Box Jumps (30/24)
12 Shoulder to Overhead (135/95)
Time Cap: 15 mins
Metcon
In Class Arm Work
Complete 3 sets of:
15 Kneeling Single Arm Narrow Grip Curls (T2120)
12 Supine DB Triceps Extensions (T2120)
(rest as needed)
Metcon
Optional Extra Work
Every 90 secs x 12 mins:
Off of the High Blocks (knee level) – 1 Snatch Pull + 2 Power Snatch
(work with 65-75% of your 1RM Power Snatch)
EMOM x 6 mins:
3 Snatch Pulls at last weight used in above complex