27 Sep, 2021
9.27.21
Metcon
1 min Row or Assault Bike
90 secs/side Hip & Knee External Rotation on box
Then for 6 mins
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Front Squats + 6 Hip Squat Cleans
6 Jump Squats (as high as possible)
90 secs/side Hip & Knee External Rotation on box
Then for 6 mins
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Front Squats + 6 Hip Squat Cleans
6 Jump Squats (as high as possible)
Clean Lift Off + Squat Clean (Weight)
Squat Clean + Hang Squat Clean (below the knees) + Hang Squat Clean (above the knees) (EMOM x 10 mins: 1+1+1 (building))
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Row 30/24 or 25/20 Cal Assault Bike
15 Burpee Box Jump Overs (24/20)
30/24 Cal Row 30/24 or 25/20 Cal Assault Bike
15 Burpee Box Jump Overs (24/20)
Time Cap: 12 mins
Metcon
Optional Extra Work
For 7 mins cycle through:
30 sec Weighted Hollow Hold / Unweighted
15-20 Pikes on Rower / Swiss Ball
Rest as needed
EMOM x 15 mins:
1. Max Effort Strict Deficit HSPUs
2. Max Effort Legless Rope Climbs / Rope Climbs / Strict Pull Ups
3. Rest
12-10-8-6(-1)
Strict Press
Rest 30 secs
Complete 3 sets of:
12 DB Reverse Flys
12/side Incline Bench Single Arm Prone Trap Raises
Rest 90 secs
3 Clean Lift Offs (up in 3 secs) + 1 Squat Clean
(with the same tempo from the lift off)