Daily Workout – Mon, Mar 27
Metcon
2 min Shuttle Run
1 min/side Hip & Knee Thoracic External Rotations
1 min Spiderman Lunges
1 min Bent over to Bottom Squat
1 min Banded Hip Thrusts
1 min Banded Goblet Squats (T33X1)
1 min Banded Pull Apart
1 min Barbell Strict Press
1 min Barbell Push Press
Front Squat (In a 12 min window complete the following for Front Squat:
1 x 8(-2)
2 x 6(-2)
1 x5 (-2))
1 x 8(-2)
2 x 6(-2)
1 x5 (-2))
Front Squat + Jerk (EMOM x 8 mins:
3 Front Squats + 3 Jerks (any Shoulder to Overhead))
3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement – No Thrusters
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Hang Power Cleans (155/105 – 115/80 – 75/55)
7 C2B Pull Ups / Pull Ups
9 Box Jumps (30/24)
Optional Extra Work
12-10-8-6 Strict or Push Press
(rest 2 mins between sets)
Complete 3 sets at a moderate pace of:
1200m Row
Rest 2 mins 30 secs
800m Row
Rest 2 mins
400m Row
Rest 90 secs
