10 Nov, 2021
11.10.21
Metcon
200m Run
90 secs/side Super Front Rack Triceps Stretch
90 secs/side Super Front Rack Triceps Stretch
Then perform an EMOM x 9 mins of:
1. 30 sec Hollow Rock / Hollow Hold
2. 15 DB Goblet Squats (T30X1)
3. 8 Strict Press + 8 Push Press (empty barbell or light DBs)
Push Press (EMOM x 6 mins: 5 at 70% of your 1RM)
Thruster (EMOM x 6 mins: 5 Thrusters from the rack )
Build to a heavy 5 rep for the day.
Scale to DBs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 mins of:
2-4-6-8-10-12-14…etc Devil’s Presses (50/35) – (35/20)
12 Box Jump Overs (24/20)
12 T2B / Hanging Knee Raises
2-4-6-8-10-12-14…etc Devil’s Presses (50/35) – (35/20)
12 Box Jump Overs (24/20)
12 T2B / Hanging Knee Raises
The goals today are:
Keep it steady
Cut the T2B from the start
Don’t Stop!!!
Keep it steady
Cut the T2B from the start
Don’t Stop!!!
Metcon
Optional Extra Work
Complete 3 sets of:
10/side Weighted Single Leg Barbell Hip Thrusts
10/side Banded KB or DB Single Leg Deadlifts
Complete 3 sets of:
30 secs/side Star Plank
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Plank
15-20 Banded Hollow Pull Overs
Rest 2 mins
Complete 3 sets of:
10-10 Prone Trap Raise to Lateral Raise
Rest 2 mins
Scale to DBs
Go directly into the next part!