Daily Workout – Fri, Dec 30
Metcon
200m Run
90 secs/side Hip 90/90
1 min Alternating Spiderman Lunges
Then 2 sets of:
8 Banded Hip Thrusts
8/side Banded Side Clams
8/side Banded Lateral Walks
Then complete 2 sets of:
6/side Front Rack revers Lunges
6 Front Squats (down in 3 secs)
6 Push Presses (down in 3 secs)
6 Split Jerks
Front Squat (Every 90 secs x 12 mins (8 rds):
3 Front Squats at 80% of 1RM)
3 Front Squats at 80% of 1RM)
Rest 2 Minutes
Metcon
EMOM x 8 mins:
3 Shoulder to Overhead at about 70-80% of your 1RM
Metcon (Distance)
With a partner Max Distance Row in 22 mins:
A: 300/250m Row
B: 12 Thrusters (95/65 – 75/55 – 45/35)
Optional Extra Work
Compete 5 sets of:
3 Clean Lift Off at 100% of your 1RM Clean with a 3 sec pause at your knees
Every 3 mins x 15 mins:
5 Power Cleans (from blocks)
Build to about 80% of your 1RM Hang Squat Clean
In the first round, A starts with the Row. Once Acompletes the Row and starts on the Thrusters, B begins the Row.
The goal here is to go at about 80% on the Rower. Go directly into the Thrusters with not much rest so that you can have the longest rest possible between the end of your Thrusters and the start of your Row.
Only if we do not have enough Rowers do we use 15/10 Cals on Assault Bike.