01 Nov, 2021
11.1.21
Metcon
200m Run
1 min/side Banded Bent Over Lat Stretch
1 min Spiderman Lunges with Thoracic Rotation
1 min Banded Pull Apart
1 min OH Plate Reverse Lunges & Reach
1 min OH Barbell Lunges
1 min OH Squats (T33X1)
2 sets of 1 min Snatch Balance with an empty barbell
1 min/side Banded Bent Over Lat Stretch
1 min Spiderman Lunges with Thoracic Rotation
1 min Banded Pull Apart
1 min OH Plate Reverse Lunges & Reach
1 min OH Barbell Lunges
1 min OH Squats (T33X1)
2 sets of 1 min Snatch Balance with an empty barbell
Metcon
As a warmup and technical focus complete 3 sets of:
5 Squat Snatches with a slow tempo to knees
5 Squat Snatches with a slow tempo to knees
Snatch (EMOM x 10 mins: 1 Squat Snatch)
Build to your heaviest 1RM Squat Snatch for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6/side OH Barbell Lunges (135/95)
15ft HS Walk / 2 Wall Walks
12 T2B / Hanging Knee Raises
6/side OH Barbell Lunges (135/95)
15ft HS Walk / 2 Wall Walks
12 T2B / Hanging Knee Raises
Metcon
IN CLASS CORE WORK
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs
Metcon
Optional Extra Work
AQAP complete:
1 mile run
