19 Oct, 2020
10.19.20
Metcon
Perform 2 sets of:
6/side Bird Dogs
6/s Deadbugs
12 Hollow Rocks / 20 sec Hollow Hold
6/side Bird Dogs
6/s Deadbugs
12 Hollow Rocks / 20 sec Hollow Hold
Then complete 2 sets of:
8 Banded Pull Downs + 8 Banded Reverse Flys
8 Shoulder Activations
Then perform:
8 Beat Swings + 8 Hips to Bar or 8 Kippig ring Rows
Metcon
EMOM x 6 mins:
Regular
1. Kipping Ring Row to Sit Ups/transition on Rings
2. Hold at the top of Ring or Bar Dips or the top of a Ring Push Up
Regular
1. Kipping Ring Row to Sit Ups/transition on Rings
2. Hold at the top of Ring or Bar Dips or the top of a Ring Push Up
Intermediate
1. 3 Sit Up/Transition on Rings with feet on Bench or Box
2. 6-8 Hips to Rings
Advanced
1-3 Strict Ring MUs / 2-4 Ring Transitions only
Metcon
Every 2 mins for 10 mins (5rds):
15/10 Cals Assault Bike or 15 Burpees
3-6 Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups
15/10 Cals Assault Bike or 15 Burpees
3-6 Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups
Rest 2 Minutes
Take the rest then move directly into the next part
Metcon
Every 90 secs for 9 mins (6rds):
45 sec Strict Pull Ups
45sec Strict Ring/Bar Dips
45 sec Strict Pull Ups
45sec Strict Ring/Bar Dips
Use a band for both exercises if you cannot perform more than 2 unbroken reps.
Rest 2 Minutes
Take the rest then move directly into the next part
Metcon (4 Rounds for reps)
Every 4 mins for 16 mins (4rds):
700/550m Row Sprint
700/550m Row Sprint
Go as hard as possible and record your time for round!
You should have about 60-90 secs rest each round.
You should have about 60-90 secs rest each round.
Metcon
Optional Extra Work
Every 30 secs for 5 mins:
1/side Single Leg Bench Jump + Depth Jump
Every 90 secs for 18 mins:
1 Power Snatch + 1 Squat Snatch
1-4 : at 60-70%
5-8: at 75-80%
9-12: at 80-85%
EMOM x 5 mins:
4 Touch and Go Power Snatch at 70-75% of 1RM
(easy to moderate weight here, work on speed)
