9.16.22
Metcon
2 mins cardio of your choice
90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bugs
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts
1 min (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups (T32X1) at an easy angle
90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bugs
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts
1 min (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups (T32X1) at an easy angle
Deadlift (Weight)
Metcon
In 5 mins complete 3 sets of:
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder 2 Overhead
(start with empty barbell for first set and increase weight with each round as able)
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder 2 Overhead
(start with empty barbell for first set and increase weight with each round as able)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Time Cap: 12 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
2 mins/side Banded Lat Stretch
In the time remaining complete:
2 mins/side Pigeon Pose
2 mins/side Banded Lat Stretch
Metcon
Optional Extra Work
Every 4 mins x 20 mins:
25 sec Assault Bike Near Max Sprint
2-2-2-2-2 Deadlifts (building)
Rest 1 min
5-4-3-2-1 Strict Ring Dips / Bar/Box Dips / Push Ups
Rest 2 mins
Beginners can aim for 5 sets of 5 reps building as comfortable
If you scale to Push Ups, try to go for an angle that makes it hard to complete the reps or go for max reps each time.