20 Sep, 2021
9.20.21
Metcon
1 min Assault Bike or Row
1 min/side Pigeon Pose
1 min/side Rear Foot Elevated Split Squat – hold 5 secs at the bottom
1 min/side Front Rack DB Lateral Step Ups – down in 2 secs
1 min/side Single Leg Hip Thrusts (foot on bench) – hold for 3 secs at the top
1 min Barbell Strict Press (T2220)
1 min/side Pigeon Pose
1 min/side Rear Foot Elevated Split Squat – hold 5 secs at the bottom
1 min/side Front Rack DB Lateral Step Ups – down in 2 secs
1 min/side Single Leg Hip Thrusts (foot on bench) – hold for 3 secs at the top
1 min Barbell Strict Press (T2220)
Metcon
Complete 4 sets of:
6/side DB Rear Foot Elevated Split Squats
Rest 1 min
6(-1) Strict Press (from the floor)
Rest 2 mins
6/side DB Rear Foot Elevated Split Squats
Rest 1 min
6(-1) Strict Press (from the floor)
Rest 2 mins
Metcon
In 5 mins complete 2-3 sets of:
20 sec Handstand Hold / 10 Shoulder
Activations
3-5 of your desired HSPU variation
20 sec Handstand Hold / 10 Shoulder
Activations
3-5 of your desired HSPU variation
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10/7 Cals Assault Bike or 12/9 Cals Row
6 Strict HSPUs / 8 Pike Feet on Box / 8 Push Ups
1 Legless Rope Climb / 1 Rope Climb / 3-6 Strict Pull Ups
10/7 Cals Assault Bike or 12/9 Cals Row
6 Strict HSPUs / 8 Pike Feet on Box / 8 Push Ups
1 Legless Rope Climb / 1 Rope Climb / 3-6 Strict Pull Ups
Rx+: / 6 Deficit Strict HSPUs (45/25)
Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
12 Box Jumps (30/24)
8 Burpees
# Bar MUs / # C2B Pull Ups / # Pull Ups / 15 Ring Rows
12 Box Jumps (30/24)
8 Burpees
# Bar MUs / # C2B Pull Ups / # Pull Ups / 15 Ring Rows
# = amount of reps you can sustain unbroken for 3 rounds
Metcon
Optional Extra Work
Complete 3 sets of:
15 DB Reverse Flys
Every 3 min x 15 mins:
1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean (below knees)
Work with 80-85% of your 1RM Power Clean on each set
Complete 3 sets of:
30 GHD Sit Ups
Rest 90 secs