12 Feb, 2020
2.12.20
Metcon
2 mins/side Couch Stretch
Then complete 2-3 sets of:
30 sec/leg Split Squat Hold (at the bottom)
8/side Russian Step Ups
30 sec Banded Squat Hold
Then complete 2-3 sets of:
30 sec/leg Split Squat Hold (at the bottom)
8/side Russian Step Ups
30 sec Banded Squat Hold
Back Squat (EMOM x 10 mins: 3 reps)
Metcon
5 min of Rope Climb Skills:
1. 10-15 sec L-Sit Hold or Hanging Knee Raise on rope
2. Hold on to rope and bring toes to hands or knees as high as you can for 5-6 reps
3. Foot Grip/Wrap
4. Jump + Foot Grip/Wrap
1. 10-15 sec L-Sit Hold or Hanging Knee Raise on rope
2. Hold on to rope and bring toes to hands or knees as high as you can for 5-6 reps
3. Foot Grip/Wrap
4. Jump + Foot Grip/Wrap
Metcon (4 Rounds for reps)
Compete 4 rounds of:
1 min Thrusters (115/80)
1 min DUs/Singles
1 min Rope Climbs
1 min Feet on Bench Crunches (GHD Sit Ups)
Rest 2min
1 min Thrusters (115/80)
1 min DUs/Singles
1 min Rope Climbs
1 min Feet on Bench Crunches (GHD Sit Ups)
Rest 2min
Metcon
Optional Extra Work
Complete 2 sets of:
1000m Ski Erg at 80%
Rest 2 mins
Mins 6-10: 3 at 75%
Tempo here is down in 2 secs. This will get very spicy by minute 4, respect the percentages!