18 Nov, 2020
11.18.20
Metcon
EMOM x 8 mins:
1. 8/side Dead Bugs
2. 12 Explosive Russian Swings
3. 10-15 Scapula Pull Ups
4. 8/side Slow Mountain Climbers
1. 8/side Dead Bugs
2. 12 Explosive Russian Swings
3. 10-15 Scapula Pull Ups
4. 8/side Slow Mountain Climbers
Metcon
EMOM x 6 mins:
1. 10-20 sec False Grip Pull Up Hold
2. 15 Hollow Rocks / 20 sec Hollow Hold
1. 10-20 sec False Grip Pull Up Hold
2. 15 Hollow Rocks / 20 sec Hollow Hold
Metcon
Every 3 mins x 12 mins:
4-8 Ring MUs or Bar MUs / 8-12 C2B or Pull Ups
10 Toes 2 Rings / 8-12 T2B or Hanging Knee Raises
10 Burpee Box Jumps (24/20)
4-8 Ring MUs or Bar MUs / 8-12 C2B or Pull Ups
10 Toes 2 Rings / 8-12 T2B or Hanging Knee Raises
10 Burpee Box Jumps (24/20)
Go as fast as possible on each set ensuring high quality on all gymnastic movements.
Metcon (Time)
AQAP complete:
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
12 Push Ups
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
12 Push Ups
Time Cap: 5 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
30 DUs / 50 Singles
14-12-10-8-6-4-2 Double DB Hang Snatch (50/35)
30 DUs / 50 Singles
Time Cap: 5 mins
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
4 Strict Pull Ups
15 Air Squats
4 Strict Pull Ups
15 Air Squats
Metcon
Optional Extra Work
Complete 4 sets of:
1 min Sled Push at a weight you can move for the entire minute without stopping
4-6 Rope Climbs
25 GHD Sit Ups
Rest 3 mins
Complete 3 sets of:
6-8/side DB Z Presses
Rest 20 secs
10 Ring Reverse Flys
Rest 2 mins
Complete 3 sets of:
10/side Half Kneeling Banded Anti-Rotation
1 min/side Side Plank
Rest 90 secs
