13 Sep, 2021
9.13.21
Metcon
In 12 mins copmplete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8/side DB Rear Foot Elevated Split Squats (T30X1)
8/side Single Leg Hip Thrusts – hold for 3 secs at the top
5/side Lateral Step Downs
30 sec Bottom of Squat hold with empty barbell
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8/side DB Rear Foot Elevated Split Squats (T30X1)
8/side Single Leg Hip Thrusts – hold for 3 secs at the top
5/side Lateral Step Downs
30 sec Bottom of Squat hold with empty barbell
Back Squat (In a 15 min window complete: 10-8-6-10-8-6)
Metcon (Time)
AQAP complete:
21-15-9-21-15-9
DB Hang Cleans (50/35)
DB Push Press
DB Mixed Grip Lunges (FR and OH)
50 DUs / 75 Singles
21-15-9-21-15-9
DB Hang Cleans (50/35)
DB Push Press
DB Mixed Grip Lunges (FR and OH)
50 DUs / 75 Singles
Time Cap: 15 mins
Metcon
Optional Extra Work
In 8 mins complete 2-3 sets of:
30 secs Hollow Flutter Kicks
45 secs/side Side Plank or 30 secs/side Weighted Side Plank
Every 3 min x 15 mins:
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean (below knees) + 1 Hang Squat Clean (above knees)
*Work with 80% of your 1RM Power Clean on each set
Complete 4 sets of:
8(-1) Strict Press
Rest 2 mins
8 at 65%
6 at 70%
10 at 65%
8 at 70%
6 at 75%