14 Jan, 2021
1.14.21
Metcon
90 secs/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatches
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walk
6/side Banded Deadbugs
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatches
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walk
6/side Banded Deadbugs
Metcon
As a warm up complete 2 sets of:
5/side BB Front Rack Rear Foot Elevated Split Squats
Rest 90 secs
10 Heels Elevated Weighted Hip Thrusts (T2120)
Rest 90 secs
5/side BB Front Rack Rear Foot Elevated Split Squats
Rest 90 secs
10 Heels Elevated Weighted Hip Thrusts (T2120)
Rest 90 secs
Metcon (Time)
AQAP complete:
30/24 Cal Assault Bike
25 DB Thrusters (50/35)
14 Ring MUs / Bar MUs or 30 C2B Pull Ups / Pull Ups / Hard Ring Rows
20 DB Thrusters (50/35)
10 Ring MUs / Bar MUs or 20 C2B Pull Ups / Pull Ups / Hard Ring Rows
30 Burpees over DBs (lateral)
30/24 Cal Assault Bike
25 DB Thrusters (50/35)
14 Ring MUs / Bar MUs or 30 C2B Pull Ups / Pull Ups / Hard Ring Rows
20 DB Thrusters (50/35)
10 Ring MUs / Bar MUs or 20 C2B Pull Ups / Pull Ups / Hard Ring Rows
30 Burpees over DBs (lateral)
Time Cap: 6 mins
Rest 6 Mins
Metcon (Time)
AQAP complete:
30 Wall Balls (30/20)
30 T2B / HKR
30 Wall Balls (30/20)
20 T2B / HKR
30 Burpees to a 6" target
30 Wall Balls (30/20)
30 T2B / HKR
30 Wall Balls (30/20)
20 T2B / HKR
30 Burpees to a 6" target
Time Cap: 6 mins
Rest 6 Mins
Metcon (Time)
AQAP complete:
25 DB Thrusters (50/35)
20/15 Cal Row
20 DB Thrusters (50/35)
15/10 Cal Row
30 Burpees over the Rower
25 DB Thrusters (50/35)
20/15 Cal Row
20 DB Thrusters (50/35)
15/10 Cal Row
30 Burpees over the Rower
Time Cap: 6 mins
Metcon
Optional Extra work
Complete 4 sets of:
15-20 Ring Rows
Rest 30 secs
12-15 Sandbag Romanian Deadlifts
Rest 30 secs
10 TRX Reverse Flys
Rest 1 min
Complete 3 sets of:
8-10 Seated DB Curl (Hammer to Supinated)
Rest 20 secs
8-10 DB Supine Triceps Extensions
Rest 2 mins
