25 Aug, 2021
8.25.21
Metcon
Complete 2 mins of moderate Row or Assault Bike
then for 8 mins cycle through the following:
5/side OH Plate Reverse Lunges – hold for 10 secs at the bottom on each side
5/side Front Rack Reverse Lunges
3 x 10 sec hold at bottom of KB Goblet Squat
then for 8 mins cycle through the following:
5/side OH Plate Reverse Lunges – hold for 10 secs at the bottom on each side
5/side Front Rack Reverse Lunges
3 x 10 sec hold at bottom of KB Goblet Squat
Front Squat (Weight)
Front Squat (EMOM x 5 mins: 3 at 60% of 1RM)
Complete reps with a 2 sec decent but up as fast as you can
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
9/7 Cal Assault Bike or 12/9 Cal Row
3 Wall Walks / 25ft Handstand Walk
12 V-Ups
9/7 Cal Assault Bike or 12/9 Cal Row
3 Wall Walks / 25ft Handstand Walk
12 V-Ups
Rx+ = HS Walk
Rest 2 Minutes
Metcon (Time)
AQAP complete:
30/24 Cal Assault Bike or 40/30 Cal Row
6 Wall Walks / 50ft Handstand Walk
30 Feet on Bench Crunches / 25 GHD Sit Ups
30/24 Cal Assault Bike or 40/30 Cal Row
6 Wall Walks / 50ft Handstand Walk
30 Feet on Bench Crunches / 25 GHD Sit Ups
Time Cap: 5 mins
Rx+ = HS Walk and GHD Sit Ups
Metcon
Optional Extra Work
Complete 4 sets (heavier than last week) of:
6(-1) Bench Press TX130
Rest 30 secs
8(-1) Barbell Bent Over Rows
Rest 30 secs
10 Ring Y Raises
Rest 90 secs
Complete 3 sets of:
8/side Single Arm DB Strict Press with neutral grip
8-12 Kneeling Barbell Curls (T2120)
Rest 30 secs
12/side DB Triceps Kickbacks
Rest 90 secs
2 x 3 at 80% of 1RM
2 x 3 at 82.5% of 1RM
1 x 2 at 90% of 1RM
1 x 2 at 95% of 1RM