15 Nov, 2021
11.15.21
Metcon
200m Run
90 secs/side Hip & Knee External Rotations on floor
Then for 8 mins cycle through:
8/side Single Leg Hip Thrusts
8 Clean Grip Romanian Deadlifts
8/side Front Rack Split Squats
8 DB Goblet/Front Squats (3 sec pause at the bottom)
90 secs/side Hip & Knee External Rotations on floor
Then for 8 mins cycle through:
8/side Single Leg Hip Thrusts
8 Clean Grip Romanian Deadlifts
8/side Front Rack Split Squats
8 DB Goblet/Front Squats (3 sec pause at the bottom)
Metcon
For 5 mins complete 3 sets of:
6 Slow Squat Cleans
6 Slow Squat Cleans
Clean (Weight)
EMOM x 12 mins:
Mins 1-4: 1 Slow Squat Clean + 1 Squat Clean at 72.5% of your 1RM
Mins 5-8: 1 Slow Squat Clean + 1 Squat Clean at 77.5% of your 1RM
Mins 9-12: 1 Squat Clean at 82.5% of your 1RM
Mins 1-4: 1 Slow Squat Clean + 1 Squat Clean at 72.5% of your 1RM
Mins 5-8: 1 Slow Squat Clean + 1 Squat Clean at 77.5% of your 1RM
Mins 9-12: 1 Squat Clean at 82.5% of your 1RM
DB Option:
EMOM x 12 mins of:
4-6 DB Hang Squat Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
12 T2B / Hanging Knee Raises
12 Double DB Front Rack Lunges (50/35 – 35/20)
12 Burpees of the DBs (Facing)
12 Double DB OH Lunges (50/35 – 35/20)
12 T2B / Hanging Knee Raises
12 Double DB Front Rack Lunges (50/35 – 35/20)
12 Burpees of the DBs (Facing)
12 Double DB OH Lunges (50/35 – 35/20)
Use a pace so that you always have the same amount of rest between each exercise. Work on having a game plan and set your rest time accordingly.
Metcon
IN CLASS MOBILITY:
2 mins/side Pigeon Pose or Traditional Hamstring Stretch
2 mins/side Pigeon Pose or Traditional Hamstring Stretch
Metcon
Optional Extra Work
Complete 3 sets of:
8-10/side Single Arm DB Incline Bench Press (TX120)
8-10/side Single Arm DB Incline Bent Over Rows (TX120)
Rest 2 mins
Complete 3 sets of:
25-35 secs L-Sit
Rest 30 secs
15-17 Weighted Knee Raises (10lb Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins
Increase the load slightly in each set.