23 Nov, 2021
11.23.21
Metcon
1 min Assault Bike or Row
90 secs/side Couch Stretch
Then complete 2-3 sets of:
30 secs of Down Ups
5/side Spiderman Lunges with Thoracic Rotations
5/side DB Lateral Lunge to Reverse Lunges
5/side Kneeling DB Arnold Press
8 Empty Barbell Front Squats
8 Push Press
90 secs/side Couch Stretch
Then complete 2-3 sets of:
30 secs of Down Ups
5/side Spiderman Lunges with Thoracic Rotations
5/side DB Lateral Lunge to Reverse Lunges
5/side Kneeling DB Arnold Press
8 Empty Barbell Front Squats
8 Push Press
Push Press (Every 90 secs x 9 mins: 5 at 80% of 1RM)
Front Squat (Every 90 secs x 9 mins: 3 at 80% of 1RM)
Hold for 2 secs at the bottom of each rep, get out as fast as possible
For beginners substitute 8 DB Front Squats every 90 secs
Metcon (2 Rounds for reps)
AQAP complete 2 rounds of 3 mins of:
15 Deadlifts (155/105)
20/14 Cals Assault Bike or 25/20 Cal Row
Max Front Rack Alternating Lunges (155/105)
Rest 4 mins between the 2 sets
15 Deadlifts (155/105)
20/14 Cals Assault Bike or 25/20 Cal Row
Max Front Rack Alternating Lunges (155/105)
Rest 4 mins between the 2 sets
The goal is to get through the Deadlifts & Calories as quickly as possible to have as much time to hit the lunges.
Beginners can substitute Barbell Deadlifts and FR Lunges with DB movements.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12 Prone Trap Raises to Reverse Fly
Perform the Pec Stretch while you rest
Complete 2-3 sets of:
12 Prone Trap Raises to Reverse Fly
Perform the Pec Stretch while you rest
Metcon
Optional Extra Work
EMOM x 10 mins:
Mins 1-4: 3 TnG Power Cleans at 70-72.5-75%
Mins 5-10: 2 TnG Power Cleans at 77.5%+
(build to your best 2RM TnG for the day)
Complete the following:
2 min Run
Rest 1 min
4 min Run
Rest 2 mins
8 min Run
Rest 2 mins
4 min Run
Rest 2 mins
2 min Run
Rest 1 min
For beginners substitute 8 DB Push Press every 90 secs