09 Mar, 2022
3.9.22
Metcon
1 min Row
90 secs/side External Knee Rotation
90 secs/side External Knee Rotation
Then for 8 mins cycle through:
30 Standing Hops
20 Banded Lateral Walks
5/side Front Rack Step Ups
10 DB Cleans
10 DB Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
300/250m Row
15 DB Front Rack Lunges (50/35 – 35/20 – 25/15)
300/250m Row
10 Burpees Over Rower
300/250m Row
15 DB Front Rack Lunges (50/35 – 35/20 – 25/15)
300/250m Row
10 Burpees Over Rower
Back Squat (Complete 5 sets of 4(-1) reps at T32X1)
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
15 Prone Trap Raises
15 DB Rev Flys
Rest 90 secs
Metcon
Optional Extra Work
EMOM x 9 mins:
Mins 1-3: 5-6 Power Snatches at 70% or 155/105
Mins 4-6: 4-5 Power Snatches at 75% or 175/125 or 185/135
Mins 7-9: 2-3 Power Snatches at 80-85% or 185-205 / 135-145
Complete 3 sets of:
5 Snatch Grip Deadlifts at 70-80% of your 1RM Regular Deadlift
Complete 3 sets of:
Max L-Sit on Bar or Parallettes
Rest 30 secs
45 secs/side OH DB Side Plank
Rest 90 secs
Start at 80% and drive through this one keeping a steady pace on the Rower.
Pace down on it if you need to recover but don’t slow down your Burpees.
Try to hit one last sprint on your last 2 mins!