25 Nov, 2020
11.25.20
Metcon
Complete 3 sets of:
15 Banded Reverse Flys
8-6-4/side DB Rear Foot Elevated Split Squats (build as able)
Kick up to Handstand then go down in 3 secs to the bottom Handstand Position (down in 3 secs)
15 Banded Reverse Flys
8-6-4/side DB Rear Foot Elevated Split Squats (build as able)
Kick up to Handstand then go down in 3 secs to the bottom Handstand Position (down in 3 secs)
Back Squat (Weight)
Back Squat (Weight)
EMOM x 8 mins:
1. 5 Back Squats (70% of 1RM)
2. 30 secs Max Effort Strict Pull Ups
1. 5 Back Squats (70% of 1RM)
2. 30 secs Max Effort Strict Pull Ups
(move straight into next piece)
Strict Handstand Push Ups (EMOM x 8 mins: Max Effort for each minute)
Perform the HSPU using a strict movement standard without any kip.
Metcon (Time)
AQAP complete 4 rounds of:
15/12-10/7-5/3 Calorie Row
9/7/5 Burpees to a 6" Target
15/12-10/7-5/3 Calorie Row
9/7/5 Burpees to a 6" Target
(Rest for 90 secs after each round)
Time Cap: 18 mins
Maintain the same pace Throughout all rounds.
Each round consists of:
18/15 Cal Row, 9 Burpees, 15/10 Cal Row, 7 Burpees, 6/5 Cal ROw, 5 Burpees.
Rest for 90 secs between rounds.
Metcon
Optional Extra Work
Complete another 4 sets from the previous interval training. If you do not have access to a rower the use the Echo Bike and change the calories to: 12/10-8/6-5/3
Complete 3 sets of:
6/side DB Bulgarian Split Squats (pause for 2 secs in the bottom)
Rest 30 secs
45 sec/side Weighted Side Plank
Rest 2 mins
Complete 3 sets of:
45 sec Feet on Bench Stir the Pot on Swiss Ball
Rest 30 secs
30 sec/side Kneeling Paloff Hold
Rest 90 secs
1. 5 Back Squats (80% of 1RM)
2. 30 sec Max Effort Kipping HSPUs (if easy use deficit)
(move straight into next piece)