05 Nov, 2020
11.5.20
Metcon
Complete 2 sets of:
1 mins PVC Pass Throughs
5 Scapula Retractions to 10 Beat Swings
5/side Single Arm DB Push Press to Split Jerk
10 Med Ball roll out with forearms
1 mins PVC Pass Throughs
5 Scapula Retractions to 10 Beat Swings
5/side Single Arm DB Push Press to Split Jerk
10 Med Ball roll out with forearms
Metcon (Time)
0:00 – 15:00:
1500/1000m Row
Then complete 3 rounds of:
7 Bar MUs / 14 C2B Pull Ups or Pull Ups
7 Shoulder to Overhead
1500/1000m Row
Then complete 3 rounds of:
7 Bar MUs / 14 C2B Pull Ups or Pull Ups
7 Shoulder to Overhead
Back Squat (Weight)
15:00 – 30:00:
Build to your best 2 rep Back Squat for the day
Build to your best 2 rep Back Squat for the day
Metcon
30:00 – 35:00: Rest/Transition
Metcon (Time)
35:00 to 47:00:
30-20-10 T2B / Hanging Knee Raises
12-8-4/side Double KB Front Rack Lunges (70/53)
30-20-10 T2B / Hanging Knee Raises
12-8-4/side Double KB Front Rack Lunges (70/53)
Metcon
Optional Extra Work
Choose between one or the other here:
#1 – Gymnastic
AQAP complete 10 rounds of:
18/15 Cal Assault Bike (just legs) + 1 Legless Rope Climb or 1 Rope Climb
#2 – Strength
AQAP complete 4 rounds of:
400m Run
5-7-9-11 Bar Facing Burpees + Thrusters (95-105-110-115/ 135-145-155-165)
(Scale the Thrusters by 10lbs on each if you know you can’t get the 165)
Complete 3 sets of:
1 min Pec Stretch
12 Prone Trap Raises off of bench
12/side Powell Raises
Rest 90 secs
Rx – 135/95
Rx+ – 155/105