26 Feb, 2021
2.26.21
Metcon
In 15 mins complete:
90 secs/side Couch Stretch
Then complete 2 sets of:
8 Band Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
8 Banded Pull & Rotate (2 sec hold at the top)
In the remaining time cycle through:
1 min Assault Bike / Row / 100m Run
8/side OH Reverse Lunges
10 Scapula Ring Rows
5/side Alternated Toes to Rings
90 secs/side Couch Stretch
Then complete 2 sets of:
8 Band Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
8 Banded Pull & Rotate (2 sec hold at the top)
In the remaining time cycle through:
1 min Assault Bike / Row / 100m Run
8/side OH Reverse Lunges
10 Scapula Ring Rows
5/side Alternated Toes to Rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
2 x 25ft Double DB Front Rack Lunges (50/35)
16 T2B / HKR
8 DB Cleans
2 x 25ft Double DB Front Rack Lunges (50/35)
16 T2B / HKR
8 DB Cleans
Rest 5 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15
Thrusters (95/65)
C2B Pull Ups / Pull Ups / Ring Rows
3-6-9-12-15
Thrusters (95/65)
C2B Pull Ups / Pull Ups / Ring Rows
Time Cap: 5 mins
Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
70 Wall Balls (20/14)
In remaining time perform Max Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Jumping C2B or Jumping Pull Ups
70 Wall Balls (20/14)
In remaining time perform Max Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Jumping C2B or Jumping Pull Ups
Record total reps of MUs / Pull Ups
Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 ins:
25 Deadlifts (225/155)
15 Kipping HSPUs
25 Deadlifts (225/155)
15 Kipping HSPUs
Metcon
Optional Extra Work
Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretches
20 Banded Pull Aparts (thumbs up)
Rest as needed
