05 Aug, 2021
8.5.21
Metcon
200m Run
60 sec/side PNF Couch Stretch (5 secs on 5 secs off)
Then complete 3 sets of:
30 secs on Row or Assault Bike (moderate effort)
20 secs/side Single Arm Plank Hold with other hand held OH
30 sec on Row or Assault Bike (moderate effort)
30 sec Medball Front Rack Squat Hold
10 Hang Muscle Snatches
60 sec/side PNF Couch Stretch (5 secs on 5 secs off)
Then complete 3 sets of:
30 secs on Row or Assault Bike (moderate effort)
20 secs/side Single Arm Plank Hold with other hand held OH
30 sec on Row or Assault Bike (moderate effort)
30 sec Medball Front Rack Squat Hold
10 Hang Muscle Snatches
Metcon (AMRAP – Rounds and Reps)
In 15 mins with a Partner for Quality: of:
Buy in: 800m Run TOGETHER
Then in the time remaining complete an AMRAP of:
20 Hang Power Snatches (75/55)
24 Push Ups
30/24 Cals Assault Bike or 40/30 Cal Row
Buy in: 800m Run TOGETHER
Then in the time remaining complete an AMRAP of:
20 Hang Power Snatches (75/55)
24 Push Ups
30/24 Cals Assault Bike or 40/30 Cal Row
During AMRAP, divide reps as desired; one works while other rests.
Rest 4 Mins
Metcon (Time)
AQAP with a partner complete:
50 Wall Balls (20/14)
60/45 Cals Assault Bike or 60/50 Cal Row
Cash Out: 800m Run TOGETHER
50 Wall Balls (20/14)
60/45 Cals Assault Bike or 60/50 Cal Row
Cash Out: 800m Run TOGETHER
Time Cap: 10 mins
Except for run, one works while other rests.
