Daily Workout – Fri, Jan 13
Metcon
200m Run
Complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Prone Snow Angels
8 Prone WTY Stretches
Then complete 2 sets of:
30 sec Handstand Hold on Wall
5/side DB Half Get Ups
5 Back Squats
5 Front Squats
5 OH Squats
Overhead Barbell Reverse Lunges (Weight)
With Barbell in the Overhead position perform reverse lunges where the front knee is not over your toe and the back knee kisses the ground
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 mins:
36 HSPUs / HR Push Ups
12 OH Squats (135/95 – 95/65 – 75/55)
24 Hang Power Cleans
24 Front Squats
12 Wall Walks
36 Back Squats
Metcon
In the time remaining complete 2-3 sets of:
30-35 sec L-Sit Hang from Bar / Tuck Sit Hang from Bar / Hollow Hold
30-45 sec Feet Elevated Ring Plank / Ring Plank
10/side Banded Dead Bugs
Rest up to 90 secs
Optional Extra Work
Every 90 secs x 9 mins (6 rds):
2 Power Snatches from blocks (at knee level 70-80%)
Every 90 secs x 9 mins (6 rds):
3 Snatch Pulls at 100%
Build to a heavy 4/side