26 Nov, 2020
11.26.20
Metcon
In 8 ins complete 2-3 sets of:
8/side Banded Side Clams
8 Banded KB Goblet Squat
15 Beat Swings
1 min Row/Bike/Run
8/side Banded Side Clams
8 Banded KB Goblet Squat
15 Beat Swings
1 min Row/Bike/Run
Front Squat (Weight)
Metcon (Time)
AQAP complete:
9-7-5 Ring MUs / Bar MUs / C2B or Pull Ups
20-15-10 DB Thrusters (50/35)
9-7-5 Ring MUs / Bar MUs / C2B or Pull Ups
20-15-10 DB Thrusters (50/35)
Time Cap: 6 mins
Rest 6 Mins
Metcon (Time)
AQAP complete 3 rounds of:
25 Wall Balls (30/20)
25 C2B / Pull Ups / Jumping C2B / Jumping Pull Ups
25 Wall Balls (30/20)
25 C2B / Pull Ups / Jumping C2B / Jumping Pull Ups
Time Cap: 6 mins
Only take the 30/20 Wall Balls if you can go unbroken on the first round!
Rest 6 Mins
Metcon (Time)
AQAP complete:
50 Ring Dips Kipping Ring Dips
50 Air Squats
50 T2B
50 Sideways Box Jumps (24/20)
50 Push Ups
50 Ring Dips Kipping Ring Dips
50 Air Squats
50 T2B
50 Sideways Box Jumps (24/20)
50 Push Ups
Time Cap: 6 mins
Scaled Version:
30 Kipping Ring Dips / Banded Rig Dips / Push Ups
50 Air Squats
30 T2B / Hanging Knee Raises
30 Sideways Box Jumps / Step Ups (24/20)
30 Push Ups / Elevated Push Ups
Metcon
Optional Extra Work
Complete 3 sets of:
8(-1) DB Bench Press
Rest 20 secs
15 Ring Rows (TX020)
Rest 90 secs
Complete 3 sets of:
8 Barbell Curls (T2120)
Rest 30 secs
12 Supine Barbell Extensions (T2120)
Rest 90 secs
Build to a heavy 3 rep for the day.