30 Oct, 2020
10.30.20
Metcon
EMOM 8MIN
1. 20-30 sec Hold at the top of the Rings
2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground)
3. 20/30 sec Hold at the top of a Ring Row (chest to rings)
4. 30 sec Hollow Hold
1. 20-30 sec Hold at the top of the Rings
2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground)
3. 20/30 sec Hold at the top of a Ring Row (chest to rings)
4. 30 sec Hollow Hold
Push Press (15-12-10-8-6)
Metcon (3 Rounds for reps)
Every 6 mins for 18 mins (3 rds):
1 min Max Calories on Assault Bike or Rower
1 min Max Rope Climbs (scale to Pull Ups or Ring Rows)
1 min Max Burpee Box Jump Overs (24/20)
Rest 3 mins
1 min Max Calories on Assault Bike or Rower
1 min Max Rope Climbs (scale to Pull Ups or Ring Rows)
1 min Max Burpee Box Jump Overs (24/20)
Rest 3 mins
Targets for each movement:
Assault Bike- 20/15 calories
Row – 25/19 calories
Rope Climbs – 3-5 reps
Pull Ups/Ring Rows – 20 reps (split into 2/3 sets)
BBJO – 15 reps
Assault Bike- 20/15 calories
Row – 25/19 calories
Rope Climbs – 3-5 reps
Pull Ups/Ring Rows – 20 reps (split into 2/3 sets)
BBJO – 15 reps
Metcon
Optional Extra Work
Every 90 secs for 18 mins:
1 Squat Snatch from the low blocks
1-4: 65-75%
5-8: 75-85%
9-12: 85-90%
EMOM x 10 mins:
1. 30 sec OH Yoke Hold / 30 sec Double KB OH Hold
2. 30 sec Sandbag Bear Hug Hold
Go hard on each set, don’t keep reps in the bank to save for the 6 rep.
Focus here on driving with your hips, not just your quads. Weight on your mid foot and hips in line with your mid foot as well.
Finish every rep with your trunk going forward to end in perfect lock out position, full extension and your ears between your elbows.