11 Feb, 2020
2.11.20
Metcon
Complete 3 sets of:
300/250m Row
12 Banded Slides
5/side 1 Arm DB Strict Press (down in 3 secs)
300/250m Row
12 Banded Slides
5/side 1 Arm DB Strict Press (down in 3 secs)
Shoulder Press (Build to a heavy 2 rep using: 5-3-2-5-3-2)
Metcon (AMRAP – Rounds and Reps)
With a 20 min time cap compelet as many rounds of:
200m Run
10 Deadlifts (225/155)
6 Burpee Box Jump Overs (30/24)
12 T2B
Rest 1:1
200m Run
10 Deadlifts (225/155)
6 Burpee Box Jump Overs (30/24)
12 T2B
Rest 1:1
Each round should take around 2 mins. Scale accordingly.
Metcon
Optional Extra Work
21-15-9
Kipping HSPUs
Kipping Ring Dips
Push Ups
(scale to Ring Rows instead of dips)
Complete 5 sets of:
30 sec Hollow Hold (weighted if able)
30 sec/side Side Plank (go with a Star Plank if able)
30 sec Front Plank (leaning on forearms)
8-12 Horizontal Ring Rows – T2120 (feet on bench if you can)
Rest 1 min
75-80-85-77.5-82.5-87.5% or
80-85-90-82.5-87.5-92.5%
Betwen sets perform 1 of the following for 3 sets only (so only between your first 5-3-2):
10/side Landmine Single Leg Deadlifts
12/leg Single Leg Banded Hip Thrusts (use 2 DBs,1 Bench and band weighted by DBs)
SLDL = work on stability
Hip Thrust = Hip Extension