16 Dec, 2020
12.16.20
Metcon
90 secs/side Couch Stretch
Complete 2 sets of:
8/side Banded Side Lying Abductions
8/side Banded Side Clams
Then complete 2 sets of:
10 Scapula Pull Ups
30 sec Handstand Hold
Metcon
Complete 3 sets of:
8/side DB Bulgarian Split Squats (T20X1)
Rest 30 secs
8-10 Neutral Grip Ring Pull Ups (down in 2 secs) / Max (-1)Neutral Grip Low Ring Pull Ups
Rest 30 secs
45 sec Stir the Pot on Swiss Ball / Plank Thrusts on Elbows
Rest 2 mins
8/side DB Bulgarian Split Squats (T20X1)
Rest 30 secs
8-10 Neutral Grip Ring Pull Ups (down in 2 secs) / Max (-1)Neutral Grip Low Ring Pull Ups
Rest 30 secs
45 sec Stir the Pot on Swiss Ball / Plank Thrusts on Elbows
Rest 2 mins
Metcon
8 mins of Skills Warm Up
1 set of 15 Beat Swings with a low range of motion
1 set of 15 Beat Swings with a large range of motion
5 Hip to Bar Swings
Banded Push away drill with band
Low Bar Muscle Up or practice kipping with feet together for more advanced
Metcon (Time)
AMRAP x 10 mins:
12 Deadlifts (185/125)
8 Burpee Box Jump Overs (24/20)
1-5 Bar Muscle Ups / 2 x C2B or Pull Ups
25ft HS Walk / 1-3 Wall Walks
12 Deadlifts (185/125)
8 Burpee Box Jump Overs (24/20)
1-5 Bar Muscle Ups / 2 x C2B or Pull Ups
25ft HS Walk / 1-3 Wall Walks
Rest 4 mins
AQAP complete:
50ft HS Walk / (*2) Wall Walks
(*2) Bar Muscle Ups
16 Burpee Box Jumps (24/20)
24 Deadlifts (185/125)
Time Cap: 20 Mins
(*2) means you need to multiply the number of reps you performed in the AMRAP by 2. For example: if you performed 6 C2B in the AMRAP then you will perform 12 C2B in the final metcon!
For the Pull Ups and for those who are using a band, adjust the rings at chest level. Sit on the floor with your arms extended vertical and pull like this so that you do not bring your hips high; just like a Ring Row.