12 Jan, 2021
1.12.21
Metcon
For 10 mins cycle through:
200m Run
6/side DB Single Leg Deadlifts
5/side Landmine Reverse Lunge to High Knee
30 Singles
200m Run
6/side DB Single Leg Deadlifts
5/side Landmine Reverse Lunge to High Knee
30 Singles
Back Squat (In 15 mins build to a heavy 2 Rep (T23X1))
Back Squat (EMOM x 5 mins: 2 reps at 90% of heaviest 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10 Deadlifts (225/155)
30 DUs / 60 Singles
50ft Double KB Front Rack Lunges (53/35)
10 Deadlifts (225/155)
30 DUs / 60 Singles
50ft Double KB Front Rack Lunges (53/35)
Rest 4 Mins
Metcon (Time)
AQAP complete:
30 Deadlifts (225/155)
100 DUs / 150 Singles
100ft Double KB Front Rack Lunges (53/35)
30 Deadlifts (225/155)
100 DUs / 150 Singles
100ft Double KB Front Rack Lunges (53/35)
Time Cap: 5 mins
Metcon
Optional Extra Work
Complete 3 sets of:
30 sec Pull Over Weighted Hollow Hold
15 Pikes on Rower
30 secs/side Copenhagen Side Planks
AQAP complete:
5000/4000m Row
Take note : setup (menu / memory / list by date)
Average cal/h
Average watt
Average pace 500m