19 Aug, 2021
8.19.21
Metcon
1 min Row or Assault Bike
Then for 8 mins cycle through:
8 Banded Face Pulls
8 Banded Pull & Rotate
15 Scapula Push Ups
15 Banded Triceps Push Downs
15 KB Romanian Deadlifts
Then for 8 mins cycle through:
8 Banded Face Pulls
8 Banded Pull & Rotate
15 Scapula Push Ups
15 Banded Triceps Push Downs
15 KB Romanian Deadlifts
Metcon
With a partner complete 5 sets each of:
8 Bench Presses (Heavy 8 rep where 7 and 8 are tough)
15 KB Swings (70/53)
8 Bench Presses (Heavy 8 rep where 7 and 8 are tough)
15 KB Swings (70/53)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 18 mins of:
45/35 Cal Assault Bike or 60/48 Cal Row
30 Synchronized Alternating DB Snatch (50/35)
15 Wall Walks
45/35 Cal Assault Bike or 60/48 Cal Row
30 Synchronized Alternating DB Snatch (50/35)
15 Wall Walks
DB Snatches are completed together (synchronized) everything else is one works while other rests.
Metcon
IN CLASS ARMS
Complete 3 sets of:
8-12 Kneeling Barbell Curls (T2120)
Rest 30 secs
12/15 Kneeling Single DB OH Triceps Extensions
Rest 30 secs
Metcon
Optional Extra Work
Complete 4 sets of:
2 x 50ft Back Rack Yoke Carry (heavy) or 2 x 50ft Heavy Sled Push
Rest 30 secs
30 sec Sandbag Bear Hug Hold (150/100)
Rest 3 mins
Complete 3 sets of:
12 Prone Trap Raises
12/side DB Seated External Rotations
Rest 90 secs
One partner competes entire round while other rests; then switch.