08 Nov, 2021
11.8.21
Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
6/side Back Rack Reverse 1&1/2 Lunges
15 Banded Pull Apart
8/side DB Lateral Lunges
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
6/side Back Rack Reverse 1&1/2 Lunges
15 Banded Pull Apart
8/side DB Lateral Lunges
Back Squat (Weight)
Metcon (Time)
AQAP complete:
15-12-9 Double DB Lateral Step Ups (50/35 – 24/20)
30-24-18 Double DB Alternating Push Press (50/35)
20-15-10 Burpees over the DBs (facing)
15-12-9 Double DB Lateral Step Ups (50/35 – 24/20)
30-24-18 Double DB Alternating Push Press (50/35)
20-15-10 Burpees over the DBs (facing)
Rest 3 mins
AQAP complete:
30 Double DB Lateral Step Ups (50/35 – 24/20)
30 Double DB Alternating Push Press
30 Burpees over the DBs (facing)
Time Cap: 15 mins
Metcon
Optional Extra Work
EMOM x 10 mins:
1-5: 1 Slow Squat Clean + 1 Squat Clean at 65% of your 1RM Clean
6-10: 1 Slow Squat Clean + 1 Squat Clean at 70% of your 1RM Clean
Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (TX120)
10/side Single Arm DB Incline Bent Over Row (TX120)
Rest 2 mins
Complete 3 sets of:
20-30 secs L-Sit / Tuck Sit
Rest 30 secs
15 Weighted Knee Raises (10lbs Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins
5 Back Squats (at 65-70-75% of your 1RM)
Rest 30 secs
Max Effort HSPUs (see options below)
Rest 2 mins
Then complete Max Effort Back Squat at 85% of your 1RM
HSPU options:
Advanced – 4-8 Strict HSPUs, down in 5 secs + 8-16 Kipping HSPUs
Intermediate – Max Strict HSPUs + 4-8 Kipping HSPUs
Beginner – Pike Strict HSPUs with feet or knees on box / Push Ups
Back Squats can be scaled to Barbell Box Squats or DB Goblet Squats