Daily Workout – Wed, Oct 26
Metcon
For 8 mins in teams of 2 with a Rower:
Row 1 min
15 Banded Pull Apart
8 DB Hang Cleans
8 DB Strict Press (neutral grip)
8 DB Push Press
30 Standing Hops
Metcon
In 3 mins complete 3 sets of:
3 Jerks with 3 sec pause in the dip and 3 sec pause in the catch (receiving position)
Power Clean + Jerk (Weight)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
15/12 Cal Assault Bike or 20/15 Cal Row
10 Hang Power Cleans (115/80 – 95/65 – 75/55)
10 Push Presses (115/80 – 95/65 – 75/55)
10 Box Jumps (30/24 – 24/20)
Rest 1 min at the rend of each round
Optional Extra Work
Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row
Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raises
In 15 mins complete 5 sets of:
5 Power Clean & Jerks at 70% of 1RM
Rest 30 secs only
3 High Box Jumps
Rest 1 min only