29 Sep, 2021
9.29.21
Metcon
200m Run
Then in 12 mins complete 2-3 sets of:
10 Banded Pull Downs
10 Reverse Flys
10 Y Pulls
6/side Single Arm Ring Row + Rotation
10 Shoulder Activations
5 Bench Press (T51X1) – increase the weight on each set of your press
Then in 12 mins complete 2-3 sets of:
10 Banded Pull Downs
10 Reverse Flys
10 Y Pulls
6/side Single Arm Ring Row + Rotation
10 Shoulder Activations
5 Bench Press (T51X1) – increase the weight on each set of your press
Bench Press (Weight)
Metcon (AMRAP – Reps)
AMRAP x 5 mins of:
Option #1:
Max Reps Strict Ring MUs / Ring MUs
Option #1:
Max Reps Strict Ring MUs / Ring MUs
Option #2:
5 Strict Ring or Bar Pull Ups + 5 Strict Ring or Bar Dips
Option #3:
6 Ring Rows + 6 Push Ups
Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Box Jumps (24/20)
10 No Jump Burpees
10 Box Jumps (24/20)
10 No Jump Burpees
Metcon
Optional Extra Work
Complete 3 sets of:
30 secs on / 1 min off Power Cleans (80-85% of 1RM)
Rest 2 mins
Complete 3 sets of:
30 secs on / 1 min off Power Cleans (85-90% of 1RM)
Rest 2 mins
Complete 3 sets (heavier on the Hip Thrusts) of:
8 Barbell Banded Hip Thrusts (band around knees, back on bench) TX320
Rest 1 min
5 GHD Hip Extensions (hold for 10 secs at the top)
Rest 2 mins
On the Assault Bike complete:
2 mins work
Rest 1 min
4 mins work
Rest 2 mins
6 mins work
Rest 2 mins
4 mins work
Rest 2 mins
2 mins work
12-10-8-6-4 Bench Press
Rest 1 min
10-8-6-4-2 Weighted Strict Pull Ups
Rest 1 min