28 Sep, 2021
9.28.21
Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 sec PNF Bottom of Squat Hold
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs
50 DUs / 100 Singles
90 sec PNF Bottom of Squat Hold
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs
Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotation
8/side Side Plank Banded Clam
8/side Banded Lateral Walk
8 Banded Barbell Squats (T32X1)
Back Squat (Weight)
Metcon (Time)
AQAP complete 8 rounds of:
5 Thrusters (135/95)
35 DUs / 50 Singles
10 T2B / Hanging Knee Raises
5 Thrusters (135/95)
35 DUs / 50 Singles
10 T2B / Hanging Knee Raises
Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
30 Banded Pull Aparts
30 Banded Pull Aparts
Metcon
Optional Extra Work
Complete 400m Fartlek Run separated this way:
6 sets of the following:
200m hard
200m moderate
Rest walk 1 min
Then alternated:
200m moderate
200m hard
Rest walk 2 mins
Warm up with 4 sets of 5 reps increasing from 30-40-50-60%.
Then:
8 at 68%
6 at 74%
4 at 80%
8 at 72.5%
6 at 82.5%
4 at 87.5-90%