Daily Workout – Fri, May 12
Metcon
1 min Jump Rope
1 min/side Kneeling Bent Over Lat Stretch
Then complete 2 sets of:
8/side Seated DB Z Press
8 Kang Squat + Rotations
8/side Side to side Plank Wrist Banded Marches
Dumbbell Bench Press (Weight)
Metcon
AQAP complete:
90-70-50 DUs / Singles
15-12-9 DB Thrusters (35/25 – 25/15)
15-12-9 Burpees over DBs (lateral)
Rest 2 mins
150 DUs / Singles
30 DB Thrusters (35/25 – 25/15)
30 Burpees over DBs (lateral)
Time Cap: 15 mins
Optional Extra Work
Before Class:
Complete 3 sets of:
5 Snatch Grip Deadlifts (100-105-110%) with a 3 sec pause at the knees
3-2-1-3-2-1-3-2-1
Power Snatch with 2 sec pause at the knees
1st wave of 3-2-1: 70-72.5-75%
2nd wave of 3-2-1: 72.5-75-77.5%
3rd wave of 3-2-1: 75-77.5-80%
Complete 3 sets of:
10-8-6 DB Bench press
Rest 30 secs
1 min Legless Rope Climbs from seated / Legless Rope Climbs / Strict Pull Ups / Ring Rows
Rest 90 secs
Then directly into
Complete 3 sets of:
10-8-6 DB Bench press
Rest 30 secs
10/side Single Arm KB Row with knee supported
Rest 90 secs
1st wave of 10-8-6: 55-60-65%
2nd wave of 10-8-6: 60-65-70%