07 Jan, 2021
1.7.21
Metcon
90 sec/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatch
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walks
6/side Banded Dead Bugs
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatch
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walks
6/side Banded Dead Bugs
Metcon (Time)
AQAP complete:
30/24 Cals Assault Bike
10/side Alternating DB Snatches (50/35)
15/side 1 arm OH DB Lunges (50/35)
10/side Alternating DB Snatches (50/35)
30/24 Cals Assault Bike
30/24 Cals Assault Bike
10/side Alternating DB Snatches (50/35)
15/side 1 arm OH DB Lunges (50/35)
10/side Alternating DB Snatches (50/35)
30/24 Cals Assault Bike
Time cap: 10 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
4/30 Cal Row
15 Deficit HSPUs (45/35)
10 Ring MUs / Bar MUs / C2B / Pull Ups / Ring Rows
15 Deficit HSPUs (45/35)
40/30 Cal Row
4/30 Cal Row
15 Deficit HSPUs (45/35)
10 Ring MUs / Bar MUs / C2B / Pull Ups / Ring Rows
15 Deficit HSPUs (45/35)
40/30 Cal Row
Time Cap: 10 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
20/15 Cal Row
15 Double DB Hang Clean & Jerks (50/35)
8 Devil’s Presses (50/35)
30 DB Thrusters (50/35)
8 Devil’s Presses (50/35)
15 Double DB Hang Clean & Jerks (50/35)
20/15 Cal Assault Bike
20/15 Cal Row
15 Double DB Hang Clean & Jerks (50/35)
8 Devil’s Presses (50/35)
30 DB Thrusters (50/35)
8 Devil’s Presses (50/35)
15 Double DB Hang Clean & Jerks (50/35)
20/15 Cal Assault Bike
Time Cap: 10 mins
Metcon
Optional Extra Work
Complete 5 sets of:
2 KB Banded Bench Press
(build to heavy 2 rep for the day)
Complete 4 sets of:
12 Landmine Close Grip Row TX120 (use a triangle or a towel) or 12 Barbell Bent Over Rows TX120
Rest 20 secs
10 Seated DB Curls (hammer to supinated)
Rest 20 secs
10 DB Supine Triceps Extensions
Rest 2 mins