15 Dec, 2020
12.15.20
Metcon
EMOM x 8 mins:
1. Row
2. Echo Bike
3. No Jump Burpees
4. Rest
1. Row
2. Echo Bike
3. No Jump Burpees
4. Rest
Increase the pace each round
Metcon
Every 3 mins x 9 mins:
20/15 Cal Row
25/18 Cal Echo Bike
20/15 Cal Row
25/18 Cal Echo Bike
Go directly into:
Every 3 mins x 9 mins:
17/12 Cal Row
20/15 Cal Echo Bike
Go directly into:
Every 3 mins x 9 mins:
14/9 Cal Row
15/10 Cal Echo Bike
If there are not enough Echo Bikes then use the Rower as follows:
1st 9 mins: 40/30 Cal Row
2nd 9 mins: 35/27 Cal Row
3rd 9 mins: 30/22 Cal Row
With each of these if you finish before 2 mins then perform Max Burpees until the 2 mins are up!
The time cap for every set is 2 mins & 15 secs. If you cannot compete the work in that time then reduce the calories by 5 in that set and each of the following.
1st 9 mins: 40/30 Cal Row
2nd 9 mins: 35/27 Cal Row
3rd 9 mins: 30/22 Cal Row
With each of these if you finish before 2 mins then perform Max Burpees until the 2 mins are up!
The time cap for every set is 2 mins & 15 secs. If you cannot compete the work in that time then reduce the calories by 5 in that set and each of the following.
Metcon
Complete 2 sets of:
10(-2) DB Bench Press
Rest 30 secs
10 DB Bent Over Row (on incline bench if possible)
Rest 2 mins
10(-2) DB Bench Press
Rest 30 secs
10 DB Bent Over Row (on incline bench if possible)
Rest 2 mins
Then complete 2 sets of:
8 Reverse Flys (thumbs up) to Cuban Rotations
Rest 30 secs
12/side Powell Raises
Rest 90 secs
