09 Nov, 2021
11.9.21
Metcon
Complete 2 sets of:
8/side Single Leg Hip Thrusts on the floor
8/side OH Plate Reverse Lunge & Reach
8/side Single Leg Hip Thrusts on the floor
8/side OH Plate Reverse Lunge & Reach
Then complete 2 sets of:
10 Barbell Romanian Deadlifts
10 Hang Muscle Cleans
Then complete 2 sets of:
50 Singles
10 Jump Squats (as high as possible)
Metcon
For Technical Focus, in 5 mins complete 3 sets of:
5 Slow Touch and Go Power Cleans
(slight increase in load with each set)
5 Slow Touch and Go Power Cleans
(slight increase in load with each set)
Power Clean (Weight)
EMOM x 8 mins:
1-4: 4 TNG Power Cleans starting at 70% of your 1RM Power Clean (building)
5-8: 3 TNG Power Cleans (building)
1-4: 4 TNG Power Cleans starting at 70% of your 1RM Power Clean (building)
5-8: 3 TNG Power Cleans (building)
Scaled Version:
EMOM x 8 mins:
1-4: 8 DB Hang Power Cleans
5-8: 6 DB Hang Power Cleans (heavier)
Metcon (Time)
AQAP complete 3 rounds of:
5 Power Cleans (225/155) or 80% of your 1RM / 20 DB Power Cleans (35/20)
5 Ring or Bar MUs / 10 C2B or Pull Ups / 20 Ring Rows
5 Power Cleans (225/155) or 80% of your 1RM / 20 DB Power Cleans (35/20)
5 Ring or Bar MUs / 10 C2B or Pull Ups / 20 Ring Rows
Time Cap: 10 mins
Metcon
IN CLASS FUNCTIONAL BUILDING
EMOM x 8 mins:
1. 6-10 Strict Pull Ups (TX030) / 15 DB Bent Over Rows (TX120)
2. 8-12 DB Push Ups (T30X1) / 10 DB Floor Presses (TX120)
EMOM x 8 mins:
1. 6-10 Strict Pull Ups (TX030) / 15 DB Bent Over Rows (TX120)
2. 8-12 DB Push Ups (T30X1) / 10 DB Floor Presses (TX120)
Metcon
Optional Extra Work
20 min Assault Bike at moderate intensity – don’t get in the red!
Focus here on keeping the hips high and the bar as close to the shins as possible. Bend your knees as little as possible.