30 Jun, 2020
6.30.20
Metcon
In 6 mins complete 2 sets of:
10 Banded Reverse Flys
10 Banded Pull Downs
6-8 Close Grip Push Ups (down in 3 secs)
15 Hollow Rocks (20 sec Hollow Hold)
10 Banded Reverse Flys
10 Banded Pull Downs
6-8 Close Grip Push Ups (down in 3 secs)
15 Hollow Rocks (20 sec Hollow Hold)
Bench Press (Weight)
Metcon
5 mins Skill Work:
1. Beat Swings
2. Huge Beat Swings
3. Half Kip Pull Ups or Regular for those who have it
1. Beat Swings
2. Huge Beat Swings
3. Half Kip Pull Ups or Regular for those who have it
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 20/15 Cal Assault Bike
6 Strict HSPUs
15 Pull Ups or 15 T2B/Hanging Knee Raises
15 Box Jumps (24/20)
Rest 90 secs after each round
20/15 Cal Row or 20/15 Cal Assault Bike
6 Strict HSPUs
15 Pull Ups or 15 T2B/Hanging Knee Raises
15 Box Jumps (24/20)
Rest 90 secs after each round
Scale the Pull Ups to T2B or Hanging Knee Raises if needed.
Strict HSPUs should be unbroken, scale accordingly.
Strict HSPUs should be unbroken, scale accordingly.
Metcon
Optional Extra Work
EMOM x 8 mins:
Ring MU #
Choose a number you can hit every minute for the duration.
If you are unable to perform Ring MUs scale to Bar MUs.
Unable to do Bar MUs scale to 20 secs of Jumping Bar MUs
EMOM x 16 mins:
1. 20 sec Ring Row Hold (feet on bench)
2. 20 sec Top of Dip Hold
3. 20 sec L-Sit on Paralletes / 20 sec GHD Hold
4. 40 sec Freestanding HS Hold practice
(If you are unable to comlete a Freestanding HS hold then perform a 40 sec Double KB OH Hold)
Post Workout Stretch
5 min OH Barbell Thoracic Extension (can use yoga block also on this one)
8 Bench Press (T40X1)
Rest 30 secs
12 Prone Trap Raises
Rest 2 mins