06 Oct, 2021
10.6.21
Metcon
In 12 mins complete:
50 DUs / 100 Singles
1 min/side Hip & Knee External Rotation
1 min/side Hip 90/90
1 min OH Plate Reverse Lunge & Reach
1 min/side Rear Foot Elevated Split Squats (T32X1) DB in goblet position
1 min Banded Pull Apart
1 min Behind The Neck Snatch Grip Strict Press
50 DUs / 100 Singles
1 min/side Hip & Knee External Rotation
1 min/side Hip 90/90
1 min OH Plate Reverse Lunge & Reach
1 min/side Rear Foot Elevated Split Squats (T32X1) DB in goblet position
1 min Banded Pull Apart
1 min Behind The Neck Snatch Grip Strict Press
Metcon
In 15 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 45 secs
8 Behind The Neck Snatch Grip Strict Press
Rest 45 secs
45 secs/side Weighted/Unweighted Side Plank
Rest up to 3 mins
8/side DB Rear Foot Elevated Split Squats
Rest 45 secs
8 Behind The Neck Snatch Grip Strict Press
Rest 45 secs
45 secs/side Weighted/Unweighted Side Plank
Rest up to 3 mins
Metcon (Time)
AQAP complete:
50-40-30 Wall Balls (20/14)
30-20-10 Burpees
150-100-50 DUs / Singles
50-40-30 Wall Balls (20/14)
30-20-10 Burpees
150-100-50 DUs / Singles
Metcon
IN CLASS SHOULDER HEALTH
If there is time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTY Stretches on the floor
Metcon
Optional Extra Work
EMOM x 20-30 mins:
1. 45 sec Row
2. 45 sec Assault Bike
3. 45 sec Ski Erg
4. Rest
This is made to be an aerobic capacity workout, so your rate of perceived effort should be 5/10 – Zone 2 at 60-75% max heart rate.
In other words, you can have a conversation with someone during this whole thing. If you cannot, go easier.
In other words, you can have a conversation with someone during this whole thing. If you cannot, go easier.
Try to hit your Wall Balls in big sets.
Fast on first 10 Burpees then steady on the rest.
Minimize mistakes on DUs. Go as fast as you can to remain unbroken.