21 Mar, 2022
3.21.22
Metcon
200m Run
40 DUs / 80 Singles
1 min/side Couch Stretch
1 min Dead Bugs
1 min/side Deep Lunges
1 min/side Reverse Lunges to Step Ups
1 min Good Mornings
40 DUs / 80 Singles
1 min/side Couch Stretch
1 min Dead Bugs
1 min/side Deep Lunges
1 min/side Reverse Lunges to Step Ups
1 min Good Mornings
Metcon
In 15 mins complete 3 sets of:
6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side OH Plate Lunges
Rest 30 secs
45 secs/side Side Plank
Rest up to 2 mins
6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side OH Plate Lunges
Rest 30 secs
45 secs/side Side Plank
Rest up to 2 mins
Metcon (Time)
AQAP complete:
15-10-5 Thrusters (115/80 – 75/55) / 21-15-9 DB Thrusters (50/35 – 25/15)
6-4-2 Ring or Bar MUs / 15-10-5 C2B Pull Ups or Pull Ups / 20-15-10 Ring Rows
80-60-40 DUs / Singles
15-10-5 Thrusters (115/80 – 75/55) / 21-15-9 DB Thrusters (50/35 – 25/15)
6-4-2 Ring or Bar MUs / 15-10-5 C2B Pull Ups or Pull Ups / 20-15-10 Ring Rows
80-60-40 DUs / Singles
Rest 2 mins
4-60-80 DUs / Singles
2-4-6 Ring or Bar MUs / 5-10-15 C2B Pull Ups or Pull Ups / 10-15-20 Ring Rows
5-10-15 Thrusters (115/80 – 75/55) / 9-15-21 DB Thrusters (50/35 – 25/15)
Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
In the time remaining:
90 secs/side Side Lying Thoracic Stretch
90 secs/side Pigeon Pose
In the time remaining:
90 secs/side Side Lying Thoracic Stretch
90 secs/side Pigeon Pose
Metcon
Optional Extra Work
Complete 4 sets of:
25/20 Cal Row
10 Strict HSPUs / Kipping / 15-20 Push Ups
25/20 Cal Row
10 Kipping Deficit HSPUs (45/35) / Kipping / 15-20 Hand Release Push Ups
Rest 2 mins 30 secs
