Daily Workout – Fri, Dec 23
Metcon
200m Run
90 secs/side Couch Stretch
Then complete 2-3 sets of:
30 secs Hollow Hold
5 Inchworms
10 Down Ups
10 Shoulder Activations
5/side OH Plate Reverse Lunges with a reach
Metcon (Time)
AQAP complete:
60 Bar Facing Burpees
30 OH Squats (135/95 – 95/65 – 75/55)
15 Bar or Ring MUs / 30 C2B Pull Ups / 40 Pull Ups / 60 Ring Rows
30 OH Squats (135/95 – 95/65 – 75/55)
60 Bar Facing Burpees
Front Squat (In 16 mins build to a heavy 2 rep for the day)
Metcon
Complete 2 sets of:
20/side Single Leg Banded Leg Curls on the Floor
Optional Extra Work
Complete 3 sets of:
3 Podium Snatch Lift Offs at 115% of your 1RM Snatch
(3 sec pause at the knee)
Every 30 secs x3 mins:
1 Squat Snatch at 80%
Rest 2 mins
Every 40 secs x 4 mins:
1 Squat Snatch 85%
Rest 2 mins
Every 45 secs x 6 mins:
1 Squat Snatch at 90%
Time Cap: 15 mins
If you cannot complete 3 MUs at a time then work on these for 3 mins.
Anyone who struggles with OH Mobility can scale the OHS for OH Plated Lunges