22 Dec, 2020
12.22.20
Metcon
90 secs/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
6/side KB Arm Bars
6 Pike HSPUs with feet on box and hands on DBs (down in 2 secs)
Then complete 2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
6/side KB Arm Bars
6 Pike HSPUs with feet on box and hands on DBs (down in 2 secs)
Strict Handstand Push Ups (Complete 3 sets of 1 min for max reps)
Perform the HSPU using a strict movement standard without any kip.
Metcon
EMOM x 8 mins:
1. 5 Weighted Strict Ring/Bar Pull Ups
2. 5 Weighted Ring/Bar Dips
1. 5 Weighted Strict Ring/Bar Pull Ups
2. 5 Weighted Ring/Bar Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 Alternating DB Snatches (50/35)
20 HSPUs
20 T2B
20 Feet on Bench Crunches
20 Alternating DB Snatches (50/35)
20 HSPUs
20 T2B
20 Feet on Bench Crunches
For Rx+: Sub Feet on Bench Crunches with GHD Sit Ups
Metcon
Complete 2 sets of:
8 Reverse Flys (thumbs up) to Cuban Rotations
Rest 30 secs
12/side Powell Raises
Rest 90 secs
8 Reverse Flys (thumbs up) to Cuban Rotations
Rest 30 secs
12/side Powell Raises
Rest 90 secs
Metcon
Optional Extra Work
Complete 3 sets of:
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 3 mins
(try your first set at 75% of your 1RM Hang Power Snatch)
Complete 2 sets of:
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 30 secs
1 Hang Power Snatch (above knees) + 1 Hang Squat Snatch (above knees)
Rest 3 mins
(build to your best complex for the day)
(Scale accordingly)