8.8.22
Metcon
200m Run
Then complete 3 sets of:
8/side Banded External Rotations – elbow to trunk
8/side Band External Rotation – elbow in abduction
8 Narrow Knee Push Ups
8 Empty Barbell Bench Press – add load progressively on each set
Then complete 3 sets of:
8/side Banded External Rotations – elbow to trunk
8/side Band External Rotation – elbow in abduction
8 Narrow Knee Push Ups
8 Empty Barbell Bench Press – add load progressively on each set
Bench Press (Weight)
Metcon
4 min Transition:
2 Wall Walks
3 Burpee Box Jump Overs
6 Alternating DB Snatches
2 Wall Walks
3 Burpee Box Jump Overs
6 Alternating DB Snatches
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
50ft HS Walk / 5 Wall Walks
8 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches (50/35 – 35/25 – 25/15)
8 Burpee Box Jump Overs (24/20)
50ft HS Walk / 5 Wall Walks
Rest 2 mins
50ft HS Walk / 5 Wall Walks
8 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches (50/35 – 35/25 – 25/15)
8 Burpee Box Jump Overs (24/20)
50ft HS Walk / 5 Wall Walks
Rest 2 mins
Metcon
Optional Extra Work
Option #1:
Assault Bike
20 rounds of 30 secs on / 30 secs off
Option #2:
Every 2 min x 12 mins:
6 Squat Snatch from high blocks (knee level)
*work at about 80%
Complete 3 sets of:
3 Snatch Pulls at 100% of your 1RM
Complete 3 sets of:
6/side Landmine Strict Press
30-40 secs Weighted Hollow Hold
Rest 2 mins
3 Bench Press (build to a heavy 3 rep)