25 Jan, 2022
1.25.22
Metcon
200m Run
90 secs/side Couch Stretch
Then complete 2 sets of:
6 Banded Hip Thrust on heels (hold for 3 secs)
6/side Squat & Thoracic Rotations
6/side OH Plate Reverse Lunges with a reach
6 Empty Barbell Back Squats (T33X1)
12 Down Ups
90 secs/side Couch Stretch
Then complete 2 sets of:
6 Banded Hip Thrust on heels (hold for 3 secs)
6/side Squat & Thoracic Rotations
6/side OH Plate Reverse Lunges with a reach
6 Empty Barbell Back Squats (T33X1)
12 Down Ups
Back Squat (EMOM x 8 mins: 3 reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
400m Run
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
10 DB Hang Squat Clean to Thrusters (50/35)
400m Run
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
10 DB Hang Squat Clean to Thrusters (50/35)
If the weather does not allow the run you can sub in:
20/15 Cal Assault Bike or 25/20 Cal Row
20/15 Cal Assault Bike or 25/20 Cal Row
Metcon
Optional Extra Work
Complete the following Runs:
7 mins (at your best 5km pace)
Rest 3 mins
4 mins (at your best 3km pace)
Rest 2 mins
2 mins (at your best mile pace)
Rest 4 mins
Mins 5-8: 3 reps at 82.5% of your 1RM