11 Jan, 2022
1.11.22
Metcon
1 min Jump Rope
90 secs/side Banded Hamstring Distraction
Then in 8 mins complete 3 sets of:
8 Banded Reverse Flys (2 sec hold)
8 Banded Slides
10 Banded Good Mornings
10 Banded KB Swings
10 Empty Barbell Deadlifts
90 secs/side Banded Hamstring Distraction
Then in 8 mins complete 3 sets of:
8 Banded Reverse Flys (2 sec hold)
8 Banded Slides
10 Banded Good Mornings
10 Banded KB Swings
10 Empty Barbell Deadlifts
Metcon
Complete 5 sets of:
5-7 Touch and Go Deadlifts at 75-80% of your 1RM
Rest 1 min
3 Close Grip Bench Presses at 80-85% of your 1RM
Rest 2 mins
5-7 Touch and Go Deadlifts at 75-80% of your 1RM
Rest 1 min
3 Close Grip Bench Presses at 80-85% of your 1RM
Rest 2 mins
You can use DB’s and work for a 5RM Single Arm DB Strict Press with neutral grip instead
Metcon (Time)
AQAP complete 8 rounds of:
30 DUs / 60 Singles
10 Power Snatches (95/65) or 20 Alternating DB Snatches (50/35 – 35/20)
30 DUs / 60 Singles
10 Power Snatches (95/65) or 20 Alternating DB Snatches (50/35 – 35/20)
Time Cap: 12 mins
Metcon
IN CLASS CORE WORK
In the time remaining complete 2-3 sets of:
20 Banded Leg Curls (T2120)
Rest 30 secs
20 Banded Hollow Pull Overs
Rest 30 secs
30 secs/side Side Plank
Rest 30 secs
In the time remaining complete 2-3 sets of:
20 Banded Leg Curls (T2120)
Rest 30 secs
20 Banded Hollow Pull Overs
Rest 30 secs
30 secs/side Side Plank
Rest 30 secs
Metcon
Optional Extra Work
Row 4 x1000/900m
Rest 2 mins between rounds
Use a progressive pace as follows:
1 at 90%
2 at best score for the day
3 at 6-10 secs slower than #2
4 at 6-10 secs slower than #2
