01 Sep, 2021
9.1.21
Metcon
1 min Row or Assault Bike
1 min Hip 90/90 Stretch
1 min Standing Straddle Stretch
1 min Deep Lunges
1 min Bottom of Squat Hold
1 min Cossack Squats
1 min KB Goblet Squats (T30X1)
1 min Barbell Banded Front Squats (T33X1)
1 min Hip 90/90 Stretch
1 min Standing Straddle Stretch
1 min Deep Lunges
1 min Bottom of Squat Hold
1 min Cossack Squats
1 min KB Goblet Squats (T30X1)
1 min Barbell Banded Front Squats (T33X1)
Front Squat (In 15 mins build to your 1RM for the day)
Rest 3 Mins
Front Squat (For 2 mins complete Max reps at 80% of 1RM)
Rest 3 Mins
Front Squat (In 2 mins complete Max reps at 70% of 1RM)
Metcon (Time)
AQAP complete:
1500/1200m Row or 60/40 Cal Assault Bike
50 Alternating DB Snatches (50/35)
15/side Single Arm OH DB Lunges (50/35)
1500/1200m Row or 60/40 Cal Assault Bike
50 Alternating DB Snatches (50/35)
15/side Single Arm OH DB Lunges (50/35)
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 3 sets of:
12 Prone Trap Raises
12/side DB Seated External Rotations
Rest 90 secs
Complete 2 sets of:
10 Barbell Banded Hip Thrusts – TX320
(band around knees – back on bench) 10 GHD Hip Extensions (hold for 7 secs at the top)
10 Barbell Bent Over Rows (TX120)
Rest 2 mins
0:00-15:00 – Build to 1RM
15:00-18:00 – Rest
18:00-20:00 – Max reps at 80%
20:00-23:00 – Rest
23:00-25:00 Max reps at 70%