13 Jan, 2021
1.13.21
Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Metcon (AMRAP – Rounds and Reps)
Every 90 secs until you can not complete the complex:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Metcon (Time)
AQAP with perfect form:
5-10-15-20-25-30
C2B Pull Ups
Kipping HSPUs
5-10-15-20-25-30
C2B Pull Ups
Kipping HSPUs
Time Cap: 10 mins
The goal is to try to hit as many sets unbroken as possible. Take the rest you need to make a good attempt. Don’t take this as a full rest, still try to get the fastest time.
Every time you break a set perform 8 T2B!!!
Rest 5 Mins
Metcon
EMOM x 9 mins:
1. 30 sec Top of Ring Dip Hold
2. 30 sec Top of Ring Row Hold
3. 30 sec OH Hollow Flutter Kicks
1. 30 sec Top of Ring Dip Hold
2. 30 sec Top of Ring Row Hold
3. 30 sec OH Hollow Flutter Kicks
Metcon
Optional Extra Work
EMOM x 16 mins:
1. 50ft + 50ft Overhead Yoke Carry / Double KB Overhead Carry
2. 50ft + 50ft Double KB Front Rack Carry
3. 50ft + 50ft Farmer’s Carry
4. Rest
(Each effort should last 30 secs including when you drop the weight after your first 50ft)
Complete 3sets of:
15 DB Reverse Flys
Men: 65 – 95 – 115 – 135 – 155 – 165 – 185 – 205 – 225 – 245
Women: 55 – 65 – 80 – 95 – 105 – 115 – 125 – 135 – 145 – 155