26 Aug, 2021
8.26.21
Metcon
In 10 mins complete:
50 DUs / 100 Singles
Then for the remaining time cycle through:
10 Down Ups
5/side Quadruped Thoracic Rotations
5/side Samson Stretches
5/side DB Plank Rows
5/side Single Arm DB OH Reverse Lunges
50 DUs / 100 Singles
Then for the remaining time cycle through:
10 Down Ups
5/side Quadruped Thoracic Rotations
5/side Samson Stretches
5/side DB Plank Rows
5/side Single Arm DB OH Reverse Lunges
Dumbell Bench Press (Weight)
Metcon
Complete 2 sets of:
30 secs Beat Swings
30 sec HS facing wall – alternated foot
30 sec Candlestick Roll to 2 Leg Jump / Candlestick Roll to Alternating Pistol Squat
30 secs Beat Swings
30 sec HS facing wall – alternated foot
30 sec Candlestick Roll to 2 Leg Jump / Candlestick Roll to Alternating Pistol Squat
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
40 DUs / 80 Singles
6/side OH Barbell Lunges (135/95)
30 sec Double KB Front Rack Hold (53/35)
40 DUs / 80 Singles
6/side OH Barbell Lunges (135/95)
30 sec Double KB Front Rack Hold (53/35)
P2 starts when P1 is starting the KB hold!
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
15 Box Jumps (24/20)
3 Ring or Bar MUs / 5 C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
17 DB Thrusters (50/35)
15 Box Jumps (24/20)
3 Ring or Bar MUs / 5 C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
17 DB Thrusters (50/35)
P1 completes Box Jumps while P2 rests, then P2 completes Box Jumps while P1 rest. Continue as so for the 10 mins.
Metcon
Optional Extra Work
EMOM x 15 mins:
1. 5-7 Kipping Parallette HSPUs
2. 12 Burpee Box Jump Overs (24/20)
3. 1-2 Legless Rope Climbs
Complete 3 sets of:
12 Prone Trap Raises
12 Incline Bench Cuban Presses
12/side DB Seated External Rotations
Rest 90 secs
6 DB Bench Press
Rest 30 secs
3/side OH Barbell Lunges (from the rack)
Rest 2 mins