21 Dec, 2020
12.21.20
Metcon
90 secs/side Banded Hip & Knee External Rotation
Then complete 2 sets of:
1 min Row / Echo Bike
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
Then complete 2 sets of:
1 min Row / Echo Bike
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
Front Squat (In 15 mins build to your 2RM for the day)
Suggested warm up sets: 1×8 – 1×6 – 1×4 – 1×3
Rest 5 Mins
Front Squat (Max effort at 80% of your heaviest 2RM)
Rest 5 Mins
Front Squat (Max effort at 70% of your heaviest 2RM)
For this one you cannot rest at the top of your squat. You will be going dynamic all the way through.
Metcon (4 Rounds for reps)
Complete 4 sets of AMRAP x 3 mins of:
400/300m Row
Max Calorie Echo Assault Bike in remaining time
Rest 2 mins between rounds
400/300m Row
Max Calorie Echo Assault Bike in remaining time
Rest 2 mins between rounds
If there are not enough Echo Assault Bikes then start with a 28/24 Calorie Row and then perform Max Burpees in remaining time.
You should have around 90 secs of work on the Echo Assault Bike / Burpees.
Go hard right from the start!
You should have around 90 secs of work on the Echo Assault Bike / Burpees.
Go hard right from the start!
Metcon
Optional Extra Work
Every 2 mins for 12 mins:
3 Behind the Neck Split Jerk at 75-80% of 1RM
(1 sec pause in each dip, 2 sec pause in each catch)
Complete the following for quality:
10-8-6-4-2 Push Jerks at 60% of 1RM
(These are unbroken sets, so perform 10 unbroken then take the rest you need to get the next 8 unbroken and so on)
AMRAP x 10 mins:
1-3 Strict Ring MUs or 4 Strict Ring Pull Ups + 8 Strict Ring/Bar Dips
3 Wall Walks
10 Sandbag Squats (150/100)
Complete 3 sets of:
100m Farmer’s Carry
Rest 90 secs
2/side KB/DB Turkish Get Ups
