31 Dec, 2020
12.31.20
Metcon
2 mins Baby Squat on wall
Then for 6 mins cycle through the following:
10/side Side Plank Clam
8/side RNT Front Rack Split Squats
6/side Step Downs on Box
45 sec Back Rack Barbell Bottom of Squat Hold
Then for 6 mins cycle through the following:
10/side Side Plank Clam
8/side RNT Front Rack Split Squats
6/side Step Downs on Box
45 sec Back Rack Barbell Bottom of Squat Hold
Back Squat (Weight)
Metcon (4 Rounds for reps)
Every 7 mins x 28 mins:
50/40 Calorie Row
15 Burpees over the Rower
20 Thrusters (95/65)
50/40 Calorie Row
15 Burpees over the Rower
20 Thrusters (95/65)
Each set s a sprint. You should aim to finish at around 4 mins to give yourself about 3 mins of rest.
Set a goal to maximize the number of unbroken reps on the Thrusters. Try to go unbroken for as much as possible or at least aim for your very first set unbroken.
Push your endurance to the limit! Earn those New Year’s celebrations!
Set a goal to maximize the number of unbroken reps on the Thrusters. Try to go unbroken for as much as possible or at least aim for your very first set unbroken.
Push your endurance to the limit! Earn those New Year’s celebrations!
Metcon
Optional Extra Work
EMOM x 8 mins:
3 Touch and Go Deadlifts at 80% of 1RM
Complete 4 sets of:
10 Touch and Go Deadlifts at 55% of 1RM (as fast as possible with good form)
Complete 3 sets of:
Max Effort Strict Ring Dips
Rest 90 secs
Complete 3 sets of:
90 secs of Max Distance HS Walk / Wall Walks
Complete 3 sets of:
1 min Max Effort GHD Sit Ups
Rest 90 secs
5 Back Squats (T23X1)
Rest 1 min
Max Rep Unbroken C2B / Pull Ups
Rest 2 mins
Focus on the bottom of your squat to keep your bracing perfect and your upper back straight when you get back up!
If you cannot perform at least 10 reps on the C2Bs or the Pull Ups then go with 1 min of max effort practice. Use this minute to cumulate as many reps as possible. Scale to Banded Strict Pull Ups with about 6 unbroken reps on each first set.