22 Oct, 2021
10.22.21
Metcon
Complete 2 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates
Then complete 2 sets of:
2 min Assault Bike or Row
10 DB Hang Power Cleans
10 DB 1 &1/2 Front Squats
10 DB Squat Cleans
10 Banded Pull Downs
10 Banded Reverse Flys
10 Banded Pull & Rotates
Then complete 2 sets of:
2 min Assault Bike or Row
10 DB Hang Power Cleans
10 DB 1 &1/2 Front Squats
10 DB Squat Cleans
Metcon
Technical Warm Up:
8 Hip Squat Cleans
8 High Hang Squat Cleans
8 Hang Squat Cleans
8 Squat Cleans (pause at the knees)
8 Hip Squat Cleans
8 High Hang Squat Cleans
8 Hang Squat Cleans
8 Squat Cleans (pause at the knees)
Hang Squat Clean + Squat Clean (Every 90 secs x 12 mins (8 rds): 1 + 2 reps)
Perform the listed movements as a complex
Metcon (Time)
AQAP complete:
5-10-15-20-25-30 Cal Row
3-6-9-12-15-18 Burpee Box Jump Overs (24/20)
5-10-15-20-25-30 Cal Row
3-6-9-12-15-18 Burpee Box Jump Overs (24/20)
Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
90 sec/side Pigeon Pose
90 sec/side Banded Bully Stretch
90 sec/side Pigeon Pose
90 sec/side Banded Bully Stretch
Metcon
Optional Extra Work
Complete 5 sets of:
3 Front Squats (77.5% – 80% – 82.5% – 85% – 85%)
Complete 3 sets of:
10-15 Strict Bar Dips
10-15 Feet Elevated Ring Rows
Complete 4 sets of:
5-7/side Alternating Single Leg V-Ups
5-7 V-Ups
5-7 Straddle Ups
10-14 Hollow Rocks
10-14 sec Hollow Hold
Rounds 5-8: 80-85%