Daily Workout – Mon, Oct 10
Metcon
200m Run
20 DUs / 40 Singles
90 secs/side Bent over Hamstring PNF Stretch
Then for 8 mins cycle through:
8 Prone WTY Stretches
8 Down Ups
8/side Shoulder Taps with Feet on Box or Wall
8 Romanian Deadlifts with empty barbell
20 sec Hollow Hold
Metcon
For 4 mins as a Warm Up complete 3 sets of:
3 Clean Lift Offs + 3 Power Cleans + 3 Jerk Dips + 3 Shoulder 2 Overhead
(1st & 2nd sets with empty barbell, add weight for 3rd set)
Power Clean (Weight)
Rest 3 Mins
Metcon
EMOM x 12 mins:
1. 6-10 Burpee Box Jumps (24/20)
2. 20 DUs / Singles + 8 Shoulder to Overhead from the floor (at about 70% of 1RM)
Optional Extra Work
Option #1:
Complete 9 sets of:
2 mins Max Distance Assault Bike
Rest 1 min between sets
Option #2:
Every 90 secs x 9 mins:
4-6 TNG Power Snatches at 75% of 1RM
EMOM x 12 mins:
1. 3 Power Cleans at 80-85% of 1RM
2. 3-5 Wall Walks
(Final 3 sets perform Power Cleans at one weight)