Daily Workout – Wed, Nov 23
Metcon
200m Run
90 secs/side Banded Hamstring Stretch
Then go directly into first part and perform 1 set at body weight with the Landmines & 1 regular set with no Med Ball for the Hip Thrusts
Metcon
In 10 mins complete 3 sets of:
10/side Landmine Single Leg Romanian Deadlifts
10/side Single Leg Hip Thrusts
Rest 2 mins
Metcon (4 Rounds for reps)
Complete 4 sets of 2 mins on / 2 mins rest of:
15 T2B / Hanging Knee Raises
10 Deadlifts (315/205)
Max Cal Assault Bike in time remaining
In Class Core Reset
Complete 3 sets of:
30 sec Hollow Hold
30 Sec Dead Bugs
30 sec/side Side Plank
Rest 30 secs
Optional Extra Work
EMOM x 10 mins:
1. 40 sec Single Arm KB Front Rack Hold
2. Other Arm
Complete 3 sets of:
50ft Heavy Farmer’s Carry
Complete 4 sets of:
Max Reps Strict Pull Ups
Max Rep Push Ups
Rest 2 mins
For Deadlift, you should choose a weight that you can go UNBROKEN with. Beginners can aim for sets of 15 at a lighter weight.
Athletes should reach the Assault bike by 1 min & 15 secs so that you can have 45 secs of work!