10 Sep, 2021
9.10.21
Metcon
200m Run
Then EMOM x 12 mins of:
1. 30 secs Hollow Rocks / Hollow Hold
2. 30 secs Wall Facing HS Shoulder Taps / Feet on Box or Floor Shoulder Taps
3. 30 secs Shoulder Activations
4. 30 secs Banded Pull Aparts
Then EMOM x 12 mins of:
1. 30 secs Hollow Rocks / Hollow Hold
2. 30 secs Wall Facing HS Shoulder Taps / Feet on Box or Floor Shoulder Taps
3. 30 secs Shoulder Activations
4. 30 secs Banded Pull Aparts
Metcon
Every 90 secs x 12 mins (8 rds):
1. 12 Strict HSPUs / Strict Deficit HSPUs / Pike Strict HSPUs with feet on box / DB Seated Strict Press with neutral grip
2. 8-12 Strict C2B / Pull Ups / Banded Strict Pull Ups
1. 12 Strict HSPUs / Strict Deficit HSPUs / Pike Strict HSPUs with feet on box / DB Seated Strict Press with neutral grip
2. 8-12 Strict C2B / Pull Ups / Banded Strict Pull Ups
Metcon (Time)
AQAP complete 3 rounds of:
200m Run
3 Wall Walks
5 Bar MUs / 6-9 C2B Pull Ups / 9-12 Pull Ups / 15 Ring Rows
200m Run
3 Wall Walks
5 Bar MUs / 6-9 C2B Pull Ups / 9-12 Pull Ups / 15 Ring Rows
Time Cap: 7 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
800m Run
15 Bar MUs / 25 C2B Pull Ups / 35 Pull Ups / 40 Ring Rows
10 Wall Walks
800m Run
15 Bar MUs / 25 C2B Pull Ups / 35 Pull Ups / 40 Ring Rows
10 Wall Walks
Time Cap: 10 mins
Metcon
Optional Extra Work
For 8 mins cycle through:
10/side Alternating DB Bench Press
10/side Alternating DB Bent Over Rows
Rest 90 secs
EMOM x 8 mins:
3 Position Power Snatch
(floor – mid – high)
Work with 65-75% of your 1RM only!
Complete 5 sets of:
5 Front Squats at the following:
60-65-70-75-75% of your 1RM
Every 90 secs x 15 mins (10 rds):
2 x 50ft Sled Push
Sub 30 sec Assault Bike Sprint for Sled Push