07 Dec, 2020
12.7.20
Metcon
90 secs/side OH Banded Distraction
Then for 6 mins cycle through:
3/side DB Turkish Get Ups
6/side OH Plate Reverse Lunges + Reach
6 Straight Leg OH Plate crunches Crunches
Then for 6 mins cycle through:
3/side DB Turkish Get Ups
6/side OH Plate Reverse Lunges + Reach
6 Straight Leg OH Plate crunches Crunches
Hang Snatch (Every 90 sec x 12 mins: 2 reps)
Build to your best 2 rep for the day. Try to start at 70% of your 1RM
Rest 4 Mins
Overhead Squat (Every 2 mins x 10 mins: 4(1) reps)
Build to heavy 4(-1)
Metcon
Every 4 mins x 20 mins:
15/10 Cal Echo Assault Bike / 20/15 Cal Row
10 Burpee Box Jump Overs (24/20)
7 Power Snatch (135/95)
15/10 Cal Echo Assault Bike / 20/15 Cal Row
10 Burpee Box Jump Overs (24/20)
7 Power Snatch (135/95)
These intervals should last no longer than 2 mins & 30 secs.
If you can get everything done inside that time frame then add 7 OHS after your last Power Snatch.
If they cannot finish in that time, scale the weight or reduce the number of Burpees Box Jump Overs.
If you can get everything done inside that time frame then add 7 OHS after your last Power Snatch.
If they cannot finish in that time, scale the weight or reduce the number of Burpees Box Jump Overs.
Metcon
Optional Extra Work
Complete 3 sets of:
1-3 Strict Ring MUs (down slowly / eccentric control) / 2-5 Strict Ring Pull Ups (down in 4 secs)
20 sec Weighted Hollow Hold / 30 sec Hollow Hold
Rest 90 secs
Complete 2 sets of:
AMRAP x 6 mins:
15 GHD Sit Ups / 15 Feet on bench Crunches
4-6 Ring MUs / 4-6 Kipping Ring Pull Ups + 4-6 Kipping Ring Dips
50ft HS Walk / 2 Wall Walks
5/side Pistol Squats / 15 Air Squats
Rest 3 mins between sets
EMOM x 9 mins:
1. 40 sec Weighted Active Hang on Rings
2. 40 sec Top of Ring Hold (externally rotated)
3. 8-12 x 45 degree Ring Roll Outs
