06/08/2020
Ring Dips (10 min x skill work)
Metcon (Weight)
Clean Complex:
Every 3 min x 6 Rounds
2 Hang Power Clean +
2 Hang Squat Clean w/ 2 sec pause at bottom +
2 Front Squat +
20 sec Front Rack Hold
– you’ll have 10 min to build to your working weight
– try to keep ALL sets +/- 10% of the weight you used last time
Every 3 min x 6 Rounds
2 Hang Power Clean +
2 Hang Squat Clean w/ 2 sec pause at bottom +
2 Front Squat +
20 sec Front Rack Hold
– you’ll have 10 min to build to your working weight
– try to keep ALL sets +/- 10% of the weight you used last time
Metcon (Calories)
Every 2 min x 8
30 sec Assault Bike
8 Burpees
12 Thrusters @ 95/65
30 sec Assault Bike
8 Burpees
12 Thrusters @ 95/65
Metcon
ACC STR:
Banded Hip Thruster // Banded Crab Walk
4 x 15-20 // 4 x 12-15 per side
+
GHD Back Extension // Box Step Up
4 x 12-15 // 4 x 8 per side
Banded Hip Thruster // Banded Crab Walk
4 x 15-20 // 4 x 12-15 per side
+
GHD Back Extension // Box Step Up
4 x 12-15 // 4 x 8 per side
– Try negatives and holds at both ends into reps
– If you can do a kipping or strict muscle up into a dip, try it. Aim for sets of 2-5