16 Mar, 2022
3.16.22
Metcon
1 min Row or Assault Bike
2 mins Wrist Stretch
2 mins Wrist Stretch
Then for 8 mins cycle through:
10 Prone WTYs
10 Med Ball Squat Cleans
10 Hang Cleans
5/side Front Rack Reverse Lunges
10 Front Squats
Clean (EMOM x 12 mins: 1 or 3 reps at 75-90% 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins
15/10 – 10/7 Cal Assault Bike or 20/15 – 15/10 Cal Row
10 Power Cleans (95/65)
12 Box Jump Step Downs (24/20)
15 Wall Balls (20/14)
Rest 90 secs after each round
15/10 – 10/7 Cal Assault Bike or 20/15 – 15/10 Cal Row
10 Power Cleans (95/65)
12 Box Jump Step Downs (24/20)
15 Wall Balls (20/14)
Rest 90 secs after each round
Interval training with some moderate reps and fast transitions. Try to maintain a steady pace for all rounds while doing all Wall Balls unbroken.
Metcon
Optional Extra Work
Complete 3 sets of:
15-20 DB Banded Push Ups (2 sec pause at the top)
15 Supine Body Rows (down in 2 secs)
Rest 90 secs
Complete 3 sets of:
30 secs/side Single Arm Ring Plank
10 Prone Y on bench
12/side DB Seated External Rotations
Rest 90 secs
(use your non working arm to return your working arm to the start – working only the eccentric portion)
All beginners should go a bit lighter and perform 3 reps instead of 1; to work on form.