03 Aug, 2021
8.3.21
Metcon
50 DUs / 100 Singles
2 min Bench T-Spine Stretch
Then complete 2 sets of:
1 min Row
8/side Bird Dogs
15 Banded Scapula Push Ups
10 Glute Bridge Floor Presses
10 Ring Rows
2 min Bench T-Spine Stretch
Then complete 2 sets of:
1 min Row
8/side Bird Dogs
15 Banded Scapula Push Ups
10 Glute Bridge Floor Presses
10 Ring Rows
Metcon
EMOM x 15 mins:
1. 8(-1) DB Bench Press
2. 8-10(-1) Wide Grip Strict Pull Ups / Banded (TX020)
3. 8-10 Ring Reverse Flys / Prone WTY Stretches
1. 8(-1) DB Bench Press
2. 8-10(-1) Wide Grip Strict Pull Ups / Banded (TX020)
3. 8-10 Ring Reverse Flys / Prone WTY Stretches
Use a band on the Wide Grip Strict Pull Ups if needed as it is harder than the usual grip.
Metcon (Time)
AQAP complete:
150-100-50 DUs / Singles
60-40-20/50-30-10 Cal Row or 45-30-12/35-22-9 Cals Assault Bike
40-30-20 DB Anchored Sit Ups
150-100-50 DUs / Singles
60-40-20/50-30-10 Cal Row or 45-30-12/35-22-9 Cals Assault Bike
40-30-20 DB Anchored Sit Ups
Time Cap: 20 mins
Metcon
IN CLASS STRETCH
90 secs/side Single Arm Pec Stretch on post
(elbow at 90 degrees)
90 secs/side Single Arm Pec Stretch on post
(elbow at 90 degrees)
Metcon
Optional Extra Work
EMOM x 10 mins:
3 Position Touch and Go Power Clean
(work with 65-75% of your 1RM Power Clean)
EMOM x 10 mins:
1. 8-15 Strict Ring Dips
2. 15 Touch and Go Deadlifts at 50% of your 1RM
