8.22.22
Metcon
For 3 mins cycle through:
5 Down Ups, 10 Air Squats , 15 Jumping Jacks
Then:
1 min/side Couch Stretch
1 min Med Ball Squat + Reverse Lunges
1 min Med Ball Squat Cleans
1 min 5 Clean Grip Romanian Deadlifts + 5 Hang Muscle Cleans
1 min Empty Barbell Front Squats
1 min Hip Squat Cleans
5 Down Ups, 10 Air Squats , 15 Jumping Jacks
Then:
1 min/side Couch Stretch
1 min Med Ball Squat + Reverse Lunges
1 min Med Ball Squat Cleans
1 min 5 Clean Grip Romanian Deadlifts + 5 Hang Muscle Cleans
1 min Empty Barbell Front Squats
1 min Hip Squat Cleans
Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12-14-16-…etc
Double KB Front Rack Lunges (53/35 – 35/25 – 25/18)
Burpees
2-4-6-8-10-12-14-16-…etc
Double KB Front Rack Lunges (53/35 – 35/25 – 25/18)
Burpees
For Front Rack Lunges, each leg = 1 rep. So for 2 reps you lunge left then right.
Try to remain unbroken on the lunges for as long as possible.
Metcon
IN CLASS POSTERIOR CHAIN
In the time remaining complete 2-3 sets of:
20 Banded Hamstring Curls
In the time remaining complete 2-3 sets of:
20 Banded Hamstring Curls
Metcon
Optional Extra Work
Option #1:
Complete 2 sets of:
Every 2 mins x 12 mins:
400/350m Row
(rest 2 mins between the 2 sets)
Option #2:
Complete 3 sets of:
6(-1) Incline DB Bench Press (TX130)
Rest 30 secs
8(-1) Barbell Bent Over Rows
Rest 30 secs
10 Ring Y Raise
Rest 90 secs
Mins 1-5: 2 Squat Cleans at 75% of your 1RM
Mins 6-10: 1 Squat Clean at 80% of your 1RM
Mins 11-15: 1 Squat Clean at 82.5-85% of your 1RM