18 Feb, 2021
2.18.21
Metcon
90 secs/side Couch Stretch
Then in complete 2 sets of:
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Aparts
5 Inchworms
1 min Row
Then in complete 2 sets of:
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Aparts
5 Inchworms
1 min Row
Front Squat (Complete 5 sets of 2 reps at T23X1)
Build to a heavy 2 rep
Front Squat (Complete 3 sets of 2 reps at 90% of heavy 2 rep)
No tempo
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
50 Wall Balls (20/14)
200m Run
Max Ring MUs / Bar MUs / C2B / Pull Ups or Ring Rows in remaining time
50 Wall Balls (20/14)
200m Run
Max Ring MUs / Bar MUs / C2B / Pull Ups or Ring Rows in remaining time
Record only total Ring MUs
Rest 4 Mins
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
21-15-9 Power Cleans (135/95)
21-15-9 Kipping HSPUs
Max HS Walk / Wall Walks / Walk Out to Push Ups in remaining time
21-15-9 Power Cleans (135/95)
21-15-9 Kipping HSPUs
Max HS Walk / Wall Walks / Walk Out to Push Ups in remaining time
Only record HS Walk Distance
(every 5ft = 1 rep)
(every 5ft = 1 rep)
Rest 4 Mins
Metcon (Time)
AQAP complete:
21-15-9 Thrusters (95/65)
And choose between:
21-15-9 Cal Row or Burpees over Bar (bar facing)
21-15-9 Thrusters (95/65)
And choose between:
21-15-9 Cal Row or Burpees over Bar (bar facing)
Time Cap: 6 mins
Metcon
Optional Extra Work
Complete 3 sets of:
8-15 Ring Rows (T2120)
Rest 45 secs
8-10/side Half Kneeling Bottom-Up KB Press
Rest 90 secs
Complete 3 sets of (heavier):
8-12 Incline Bench DB Bent Over Row (TX120)
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs
Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretch