Daily Workout – Wed, May 10
Metcon
200m Run
Then for 5 mins cycle through:
5 Inchworms / Walk Outs to Push Up
5 Down Ups
5/side Plank Knees to Elbows
10 Empty Barbell Hang Cleans
Hang Power Clean (In a 14 min window complete the following sets:
6-4-2-6-4-2-6-4-2
(Rest up to 90 secs between sets))
6-4-2-6-4-2-6-4-2
(Rest up to 90 secs between sets))
Metcon (Time)
AQAP complete:
Buy In: 1000/800mRow or 800m Run
Then –
21-15-9
Burpees to a 6″ Target
Knees to Elbows / Hanging Knee Raises
Rest 3 mins
Buy In: 1000/800m Rowor 800m Run
Then –
21-15-9
Burpees to a 6″ Target
T2B / Hanging Knee raises
Time Cap: 3 mins
Optional Extra Work
Complete 1 additional set of:
Buy In: 1200m Run
Then –
21-15-9 Burpees to a 6″ Target
30-20-10 V-Ups / Hollow to Crunches
Complete4 sets of:
12-14 Glute Bridge DB Pull Overs
Rest 30 secs
10/side Incline Bench Alternating DB Curls
Rest 30 secs
15 Banded Flys
Rest 90 secs
Suggested wave weights:
1st wave of 6-4-2: 65-70-72.5%
2nd wave of 6-4-2: 67.5-75-77.5%
3rd wave of 6-4-2: 70-77.5-82.5%
(If you are not sure of your percentages, work with a (-3) in mind and increase as able)