14 Sep, 2021
9.14.21
Metcon
200m Run
90 secs/side Hip & Knee External Rotation on floor
1 min/side Hip External Rotation + Thoracic Rotation
1 min Bench T-Spine on Floor or Bench
90 secs/side Hip & Knee External Rotation on floor
1 min/side Hip External Rotation + Thoracic Rotation
1 min Bench T-Spine on Floor or Bench
Metcon
Every 30 secs x 6 mins:
1. 1 Kneeling to Squat to Box Jump / 1 High Box Jump
2. 5 Back Rack Jump Squats / Jump Squats (go down only to 90 degrees)
1. 1 Kneeling to Squat to Box Jump / 1 High Box Jump
2. 5 Back Rack Jump Squats / Jump Squats (go down only to 90 degrees)
Power Clean (1 min Max Effort at 135/95)
Rest 2 Minutes
Power Clean (1 min Max Effort at 185/125)
Rest 2 Minutes
Power Clean (1 min Max Effort at 225/155)
Rest 2 Minutes
Power Clean (1 min Max Effort at 245/165)
Metcon
EMOM x 18 mins:
1. 6-8 Strict Ring MUs / Ring MUs / Kipping Ring Pull Ups + Kipping or Strict Ring Dips / Banded Strict Pull Ups
2. 12-17 Burpees
3. 12-17 KB Swings (70/53)
1. 6-8 Strict Ring MUs / Ring MUs / Kipping Ring Pull Ups + Kipping or Strict Ring Dips / Banded Strict Pull Ups
2. 12-17 Burpees
3. 12-17 KB Swings (70/53)
Metcon
Optional Extra Work
At an RPE of 7-8/10:
4 min Row
Rest 2 mins
3 min Row
Rest 90 secs
2 min Row
Rest 1 min
1 min Row
Rest 1 min
2 min Row
Rest 1 min
3 min Row
Rest 90 secs
4 min Row
