11 Oct, 2021
10.11.21
Metcon
1 min Row or Assault Bike
90 sec/side Hip 90/90
3 x 30 sec Bottom of Squat Hold
90 sec/side Hip 90/90
3 x 30 sec Bottom of Squat Hold
Then complete 2 sets of:
8/side Banded Side Clams
8/side DB Lateral Lunges
8 Shoulder Activations
15 Banded Pull Apart
Back Squat (Weight)
Metcon (Time)
AQAP complete:
21-15-9 Deadlifts (225/155)
20-15-10/15-12-9 Cal Row or 15-12-9/12-9-7 Assault Bike
6-4-2 Wall Walks
21-15-9 Deadlifts (225/155)
20-15-10/15-12-9 Cal Row or 15-12-9/12-9-7 Assault Bike
6-4-2 Wall Walks
Time Cap: 10 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
10 Wall Walks
30 Deadlift (225/155)
50/40 Cal Row – 40/30 Cal Assault Bike
10 Wall Walks
30 Deadlift (225/155)
50/40 Cal Row – 40/30 Cal Assault Bike
Time Cap: 8 mins
Metcon
Optional Extra Work
Complete 3 sets of:
1000m Ski or Row
Rest 3 mins
(best pace possible on each)
Complete 4 sets of:
5-7/side Alternating V-Ups
5-7 V-Ups
5-7 Straddle Ups
10-14 Hollow Rocks
10-14 sec Hollow Hold
Rest 90 secs
Warm up sets:
3-4 sets of 5 reps at 30-40-50-60%
Then complete 4 sets of:
5 Back Squats at 70-80% of 1RM (T32X1)
Rest 1 min
Max Reps Strict C2B Pull Ups or Strict Pull Ups
Rest 2 mins