18 Dec, 2020
12.18.20
Metcon
Complete 3 sets of:
8/side Halo with a light plate
6/side KB or DB Arm Ba
12 Prone Trap Raises x12
8/side Halo with a light plate
6/side KB or DB Arm Ba
12 Prone Trap Raises x12
Shoulder Press (8-6-4-2-2-4-6-8)
This is a nice functional hypertrophy wave which means that your weight is increasing as the number of reps goes down. On the second set of 2 try to lift more than the previous weight (or at least stay the same). On all of the other sets try to lift heavier than you did on the first wave. For example: 95-115-135-145-155-145-125-105
Metcon (Time)
AQAP complete 5 rounds of:
500/400m Row
10/side Overhead Barbell Lunges (95/65)
50 DUs / 75 Singles
500/400m Row
10/side Overhead Barbell Lunges (95/65)
50 DUs / 75 Singles
Time Cap: 25 mins
You should be able to complete all rounds in between 4-5 mins. Scale distance and/or reps accordingly.