Daily Workout – Tue, Jan 3
Metcon
200m Run
1 min/side Hip External Rotation on bench or box
1 min Bench T-Spine Stretch
1 min Banded Good Morning
1 min/side Rear Foot Elevated Split Squats (down in 3 secs)
1 min Barbell Front Squats (down in 3 secs)
1 min Push Press (down in 3 secs)
1 min Hip Squat Clean & Push Press
Squat Clean and Jerk (EMOM x 7 mins:
2 at 65-75% of your 1RM)
2 at 65-75% of your 1RM)
Metcon (Time)
AQAP complete 3 sets of:
20/15 Cal Row or 25/18 Cal Assault Bike
12 Bar Facing Burpees
7 Squat Clean & Jerks at 80% of your 1RM
12 Bar Facing Burpees
20/15 Cal Row or 25/18 Cal Assault Bike
Rest 3 mins
Time Cap: 25 mins
Can scale Squat Clean & Jerks to 7 Power Clean & Jerks or 7 DB Clean & Push Press
In Class Stretch
90 secs/side Pec Stretch on Post
Optional Extra Work
Complete 4 sets of 2000/1600m Assault Bike:
#1 – at 9%
#2 – at Best score for the day
#3 – at 6-10 sec slower than #2
#4 – at 6-10 secs slower than #3
Try to start at around 65% of your 1RM and build to 75%. Try to work for as many sets as possible at that weight.