29 Jan, 2021
1.29.21
Metcon
2 mins/side Banded External Rotation with Knee on BoxThen complete 2 sets of:
12 Banded Slides
8 Kneeling Med Ball Roll Outs on forearm
Then for 10 mins cycle through:
6/side Front Rack Step Ups
6/side Front Rack RNT Split Squats
5 Inchworm
10 DB Hang Cleans
12 Banded Slides
8 Kneeling Med Ball Roll Outs on forearm
Then for 10 mins cycle through:
6/side Front Rack Step Ups
6/side Front Rack RNT Split Squats
5 Inchworm
10 DB Hang Cleans
Hang Power Clean (EMOM x 10 mins: 1 HP Clean + 6 Bar Facing Burpees)
Build to a heavy 1 rep for the day
Deadlift (Weight)
In 10 mins complete the following:
1 x 10 at 60% of 1RM
Rest 30 secs
1 x 10 at 60% of 1RM
Rest 2 mins
1 x 8-10 at 65% of 1RM
Rest 30 secs
1 x 8-10 at 65% of 1RM
Rest 2 mins
1 x 7-9 at 70% of 1RM
Rest 30 secs
1 x 7-9 at 70% of 1RM
1 x 10 at 60% of 1RM
Rest 30 secs
1 x 10 at 60% of 1RM
Rest 2 mins
1 x 8-10 at 65% of 1RM
Rest 30 secs
1 x 8-10 at 65% of 1RM
Rest 2 mins
1 x 7-9 at 70% of 1RM
Rest 30 secs
1 x 7-9 at 70% of 1RM
Metcon (5 Rounds for reps)
AMRAP x 15 mins:
3 min Max Effort Calorie Row
3 min AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
3 min Max Effort Calorie Row
3 min AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
3 min Max Effort Calorie Row
3 min Max Effort Calorie Row
3 min AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
3 min Max Effort Calorie Row
3 min AMRAP of: 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats
3 min Max Effort Calorie Row
Metcon
Optional Extra Work
Gymnastic Complex
Every 90-120 secs (depending on you ability):
1-2 Strict Ring MUs + 1 Strict Ring Dip, then 2 Strict Ring Dips, then 3, etc…
Hit the same amount of Strict Ring MUs on each set. Add 1 Ring Dip until you cannot complete the required reps.
Complete 3 sets of:
8-10 GHD Raises
30 Banded Hamstring Curls
Rest 2 mins
EMOM x 12 mins:
1. 20-30 sec L-Sit on Parallettes
2. 10-15 Pikes on the Rower
3. 20-30 sec Bottom of Dip Hold
4. 20-30 sec Hollow Rock or Hollow Hold
