10 Dec, 2020
12.10.20
Metcon
For 8 mins cycle through:
300/250m Row or 15/10 Cal Echo Assault Bike or 200m Run
20 Air Squats
5 Hang Muscle Snatch (build in weight)
30 sec Hollow Hold
300/250m Row or 15/10 Cal Echo Assault Bike or 200m Run
20 Air Squats
5 Hang Muscle Snatch (build in weight)
30 sec Hollow Hold
Metcon (Time)
AQAP complete:
9-15-21
Wall Balls (20/14)
Power Snatch (95/65)
Bar Facing Burpees
9-15-21
Wall Balls (20/14)
Power Snatch (95/65)
Bar Facing Burpees
Time Cap: 6 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
9-15-21
C2B Pull Ups / Pull Ups / Ring Rows
Front Squats (95/65)
Kipping Ring Dips / Push Ups
9-15-21
C2B Pull Ups / Pull Ups / Ring Rows
Front Squats (95/65)
Kipping Ring Dips / Push Ups
Time Cap: 6 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
9-15-21
Wall Balls (20/14)
Hang Clean & Jerk (115/80)
Bar Facing Burpees
9-15-21
Wall Balls (20/14)
Hang Clean & Jerk (115/80)
Bar Facing Burpees
Time Cap: 6 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
9-15-21
C2B Pull Us / Pull Ups / Ring Rows
Front Squat (115/80)
Kipping HSPUs / Hand Release Push Ups
9-15-21
C2B Pull Us / Pull Ups / Ring Rows
Front Squat (115/80)
Kipping HSPUs / Hand Release Push Ups
Time Cap: 6 mins
Metcon
Complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Trap Raises
12/side Powell Raises
12/side Single Arm Trap Raises
Depending on time remaining in the class
Metcon
Optional Extra work
Complete 4 sets of:
3 Strict Press (building to heavy 3 rep)
Rest 1 min
8(-1) Bent Over Row
Rest 2 mins
Complete 3 sets of:
8 Supine Barbell Extensions (building to heavy 8 rep) T2120
Rest 90 secs
15 Ring Rows
Rest 90 secs
