4.25.22
Metcon
200m Run
90 secs/side Couch Stretch
1 min Spiderman Lunges
Then complete 2 sets of:
45 secs/side Single Leg Hip Thrusts
45 secs/side Side Plank Clams
1 min KB Squats T33X1
90 secs/side Couch Stretch
1 min Spiderman Lunges
Then complete 2 sets of:
45 secs/side Single Leg Hip Thrusts
45 secs/side Side Plank Clams
1 min KB Squats T33X1
Back Squat (8-6-4-8-6-4)
Aim to begin your first set of 8 at 70% of your 1RM. Then 75%-80%-75%-80%-85%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
1-5 Ring or Bar MUS / 5-10 C2B Pull Ups or Pull Ups / 15 Jumping Pull Ups or Ring Rows
10 DB Anchored Sit Ups
5 DB Thrusters (50/35)
1-5 Ring or Bar MUS / 5-10 C2B Pull Ups or Pull Ups / 15 Jumping Pull Ups or Ring Rows
10 DB Anchored Sit Ups
5 DB Thrusters (50/35)
Metcon
IN CLASS BUILDING
In 10 mins complete 3 sets of:
6-8 DB Bench Press (TX130)
Rest 30 secs
8-12 DB Bent Over Rows (TX130)
Rest 90 secs
In 10 mins complete 3 sets of:
6-8 DB Bench Press (TX130)
Rest 30 secs
8-12 DB Bent Over Rows (TX130)
Rest 90 secs
Metcon
Optional Extra Work
Every 2 mins & 30 secs x 15 mins:
3 Squat or Power Clean & Jerks (at 75-85% of your 1RM)
Complete 4 sets of:
5 Weighted Strict Pull Ups or Max Effort (-1) Peg Board Pull Ups
Rest 30 secs
5 Weighted Strict Ring or Bar Dips / Max Rep Bodyweight Ring or Bar Dips
Rest 2 mins
Complete the following Rowing Intervals:
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
400m fast
Rest 1 min
200m sprint
Rest 1 min
400m fast
Rest 1 min
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins
