09 Sep, 2021
9.9.21
Metcon
200m Run
90 sec/side Pigeon Pose
Then complete 2 sets of:
8/side Single DB Front Rack Split Squats (T30X1)
8 Hip Thrusts with feet on med ball (TX220)
8/side OH DB Dead Bugs
8 Down Ups
90 sec/side Pigeon Pose
Then complete 2 sets of:
8/side Single DB Front Rack Split Squats (T30X1)
8 Hip Thrusts with feet on med ball (TX220)
8/side OH DB Dead Bugs
8 Down Ups
Metcon
In 15 mins complete 3 sets of:
6/side DB Rear Foot Elevated Split Squats (T30X1)
Rest 45 secs
8/side Single Leg Hip Thrusts on med ball (TX220)
Rest 45 secs
45 secs/side Side Plank
Rest up to 90 secs
6/side DB Rear Foot Elevated Split Squats (T30X1)
Rest 45 secs
8/side Single Leg Hip Thrusts on med ball (TX220)
Rest 45 secs
45 secs/side Side Plank
Rest up to 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins in Teams of 3 of:
P1 (station1): 7 Power Clean & Jerks (135/95)
P2 (station 2 ): 20 Wall Balls (20/14)
P3 (station 3): 8 Burpee Box Jump Overs (24/20)
Station 4: Mandatory 30 secs Rest
P1 (station1): 7 Power Clean & Jerks (135/95)
P2 (station 2 ): 20 Wall Balls (20/14)
P3 (station 3): 8 Burpee Box Jump Overs (24/20)
Station 4: Mandatory 30 secs Rest
Everyone starts on a different station and cycles through in order. All working at the same time. No one is allowed to move to the next station until the person at that station has completed the work.
Metcon
Optional Extra Work
For 8 mins cycle through:
15 Barbell Curls (T2120)
15 Supine DB Triceps Extensions (T2120)
Rest 90 secs
For 15 mins Ski or Row the following:
50 secs on / 10 secs off
40 secs on / 20 secs off
30 secs on / 30 secs off
20 secs on/ 40 secs off
10 secs on / 50 secs off
