Tuesday 24/09/2019
Pre class Prep
Movement Prep
Coach Led
– Hip prep
– Squat prep
skills
– HSPU skills
– burpees
– wall balls
– Hip prep
– Squat prep
skills
– HSPU skills
– burpees
– wall balls
Strength & Conditioning
Metcon (2 Rounds for reps)
10min EMOM
1 – 8-12
Burpee box jump overs 24/20"
2 – 18-26
Wall balls 9/6
1 – 8-12
Burpee box jump overs 24/20"
2 – 18-26
Wall balls 9/6
Metcon
Metcon (Time)
5 Rounds for time
300m Run
12 Hang Power snatches
6 Strict HSPU’S
300m Run
12 Hang Power snatches
6 Strict HSPU’S
Rx – 52.5/35
Int – 40/30, 12CM Reduction (at most)
Sc – 30/20, HRP’US
Int – 40/30, 12CM Reduction (at most)
Sc – 30/20, HRP’US
Accessories
Metcon
Bench Press
3 x 6 (4,1,x,1)
3 x 6 (4,1,x,1)
Finisher
2 Rounds
12 Renegade rows
24 db bicep curls
12 double db bench row
400m True form run
20m Lunge
20m toe walk
4 wall climbers