08 Mar, 2022
3.8.22
Metcon
90 secs/side OH Banded Distraction
Then complete 3 sets of:
8 Prone WTY Stretches
8 Banded Push Ups
8/side DB Windmills
8/side Single Arm DB Push Presses
1 min Row or Assault Bike
Metcon
Technical Focus:
Complete 4 sets of:
2 sec Dip Hold + Drive to Forehead – pause + Pull Down to Receiving Position
Complete 4 sets of:
2 sec Dip Hold + Drive to Forehead – pause + Pull Down to Receiving Position
Split Jerk (Weight)
EMOM x 12 mins:
Mins 1-6: 3-5 Push Presses at 70-80% of your 1RM
Mins 7-12: 1 Split Jerk at 80% of your 1RM
Mins 1-6: 3-5 Push Presses at 70-80% of your 1RM
Mins 7-12: 1 Split Jerk at 80% of your 1RM
Metcon (Time)
AQAP complete 2 rounds of:
40/28 Cal Assault Bike or 55/40 Cal Row
30 Med Ball Straight Leg Crunches
30 Power Clean & Jerks (95/65)
40/28 Cal Assault Bike or 55/40 Cal Row
30 Med Ball Straight Leg Crunches
30 Power Clean & Jerks (95/65)
Rest 4 mins between rounds
Time Cap: 18 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
1 min/side Supine Piriformis Stretch with post (on your back with your knee crossed to your leg on your chest)
1 min/side Pec Stretch on post
Metcon
Optional Extra Work
Complete 3 sets of:
15 Box Jump Overs – don’t touch the box (20)
4x25ft HS Walk / 9 Wall Walks
10 Ring MUs / Bar MUs
2x25ft HS Walk / 5 Wall Walks
10 Box Jumps (33/27)
Rest 1:1
Complete 2-3 sets of:
10 min Run at 10km pace
Rest walk 3 mins
The 1st & 2nd sets are Push Jerks
The 3rd & 4th sets are Split Jerks