16 Oct, 2020
CFC 10.16.20
Metcon
Complete 3 sets of:
50 Banded Bicep Curls
50 Banded Triceps Extensions
50 Banded Bicep Curls
50 Banded Triceps Extensions
These are to be performed quickly and unbroken as a warm up…yes, they will burn!
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
DB Bench Press (25/15)
DB Bench Press (25/15)
Aim for 150 reps or more
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
KB Swings (53/35)
Squat Jumps
2,4,6,8,10…increase by 2 reps each round
KB Swings (53/35)
Squat Jumps
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Alternating DB Snatches (35/20)
Sit Ups
2,4,6,8,10…increase by 2 reps each round
Alternating DB Snatches (35/20)
Sit Ups
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Burpees
OH Plate Lunges
2,4,6,8,10…increase by 2 reps each round
Burpees
OH Plate Lunges
