19 Jan, 2021
1.19.21
Metcon
For 10 mins cycle through:
15/10 Cal Row
6/side DB Single Leg Deadlifts
5/side Landmine Reverse Lunges to High Knee
30 Jump Rope Singles
15/10 Cal Row
6/side DB Single Leg Deadlifts
5/side Landmine Reverse Lunges to High Knee
30 Jump Rope Singles
Shoulder Press (Weight)
Rest 2 Minutes
Metcon
EMOM x 8 mins:
1. 15-20 Unbroken T2B / HKR
2. 6-12 Strict HSPUs (down in 3 secs)
1. 15-20 Unbroken T2B / HKR
2. 6-12 Strict HSPUs (down in 3 secs)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Assault Bike or 25/20 Cal Row
10 DB Step Up and Overs (50/35)(24/20)
15 Box Jumps(24/20)
10/side Single Arm OH DB Lunges (50/35)
20/15 Cal Assault Bike or 25/20 Cal Row
10 DB Step Up and Overs (50/35)(24/20)
15 Box Jumps(24/20)
10/side Single Arm OH DB Lunges (50/35)
Metcon
Complete 3 sets of:
12 DB Anchored Sit Ups
Rest 30 secs
15-20 V-Ups
Rest 30 secs
30 sec Hollow Hold
Rest 90 secs
12 DB Anchored Sit Ups
Rest 30 secs
15-20 V-Ups
Rest 30 secs
30 sec Hollow Hold
Rest 90 secs
1. Build to heavy 3 rep Strict Press
2. Max Rep Unbroken Strict Pull Ups