Daily Workout – Wed, Feb 8
Metcon
For 8 mins cycle through:
5 Shuttle Runs (25ft down and back = 1)
6/side Single DB Romanian Deadlifts
6/side Alternating Hang DB Snatches
6/side Single Arm DB Half Get Ups
12/side Banded External Rotations
Metcon
EMOM x 5 mins:
5 Hip Power Snatches
Hang Power Snatch + Power snatch (EMOM x 10 mins:
2 Hang Power Snatches (below the knees) + 1 Power Snatch)
2 Hang Power Snatches (below the knees) + 1 Power Snatch)
Perform the Power Snatch from the hang position followed by the Power Snatch as a complex
Metcon
EMOM x 15 mins:
1. 15/12 – 12/9 – 9/6 Cals Assault Bike
2. 14-20 Box Jump Overs (24/20)
3. 10 Power Snatches or 16 Alternating Hang DB Snatches (choose a weight you can go unbroken with)
In Class Mobility
2 mins/side Banded Hamstring Stretch
Optional Extra Work
AQAP complete:
50/40 Cals Assault Bike
110 DUs / Singles
40/32 Cals Assault Bike
90 DUs / Singles
30/24 Cals Assault Bike
70 DUs / Singles
20/15 Cals Assault Bike
50 DUs / Singles
10/7 Cals Assault Bike
30 DUs / Singles
Try to start at about 70% and build to a heavy complex for the day