09 Aug, 2021
8.9.21
Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for time remaining cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for time remaining cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (Weight)
Thruster (EMOM x 5 mins: 3 challenging reps)
These reps are taken from the rack
Metcon (Time)
AQAP complete:
50-40-30-20/43-33-24-15 Cal Row or 40-30-20-10/34-24-14-6 Cal Assault Bike
27-21-15-9 T2B / Hanging Knee Raises
30-25-20-15 Wall Balls (20/14)
50-40-30-20/43-33-24-15 Cal Row or 40-30-20-10/34-24-14-6 Cal Assault Bike
27-21-15-9 T2B / Hanging Knee Raises
30-25-20-15 Wall Balls (20/14)
Time Cap: 20 mins
Metcon
Optional Extra Work
Complete 3 sets of:
6-8(-1) DB Bench Press
Rest 30 secs
8(-1) Incline Bench DB Bent Over Row
Rest 30 sec
10 Ring Y Raises
Rest 90 secs
Complete the following for quality:
3 mins of Weighted Hollow Hold (15 secs on / 15 secs off)
3 mins Pikes on Rower (30 secs on / 30 secs off)
Then go back again to the hollow
(if you cannot add weight to the Hollow Hold go for 20 secs on / 10 secs off unweighted)
2 x 4 at 80% of your 1RM
2 x 3 at 85% of your 1RM