Daily Workout – Fri, Jan 6
Metcon
200m Run
Then complete 3 sets of:
8 Med Ball between knees Hip Thrusts
8/side Single Leg Hip Thrusts on Med Ball
8/side Single Leg Romanian Deadlifts
8 Narrow Push Ups (down in 3 secs)
15 Banded Pull Apart
Deadlift (In a 20 min window build to a:
Heavy 3 rep Touch and Go Deadlift
Heavy 3 rep Bench Press)
Heavy 3 rep Touch and Go Deadlift
Heavy 3 rep Bench Press)
Bench Press (Enter your Bench Press score from above)
Metcon (Time)
AQAP complete:
30 Double DB Deadlifts (50/35 – 35/25 – 25/15)
20 T2B / Hanging Knee Raises
30 Double DB Hang Cleans (50/35 – 35/25 – 25/15)
20 T2B / Hanging Knee Raises
30 Double DB Hang Snatches (50/35 – 35/25 / 25/15)
20 T2B / Hanging Knee Raises
Time Cap: 12 mins
In Class Stretch
2-3 min Straddle Stretch
Optional Extra Work
Complete 6 rounds at about 70% effort of:
400m Run
5-6 Bar MUs
(run at a moderate pace so that you are always in control)
Only use 10 mins for each exercise, starting with the Deadlift
The goal is to perform 3 reps every 2 mins for a total of 5 attempts for each one