04 Nov, 2021
11.4.21
Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through 40 secs on, 20 secs off of the following movements:
Alternating DB Hang Snatch
Traveling Plank (Forearm to Hand)
Down Ups
Box Step Ups
Then for 8 mins cycle through 40 secs on, 20 secs off of the following movements:
Alternating DB Hang Snatch
Traveling Plank (Forearm to Hand)
Down Ups
Box Step Ups
Metcon (Time)
AQAP complete 3 rounds of:
20 Lateral Box Jumps (24/20)
20 Double DB Hang Snatch (35/20)
20 Lateral Box Jumps (24/20)
20 Double DB Hang Snatch (35/20)
Time Cap: 10 mins
Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row or 30/24 Cal Assault Bike
16 T2B / Hanging Knee Raises
500/400m Row or 30/24 Cal Assault Bike
16 T2B / Hanging Knee Raises
Time Cap: 10 mins
Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRA x 10 mins
5 Wall Walks
20 Jump Squats
20 Ring Rows
5 Wall Walks
20 Jump Squats
20 Ring Rows
Metcon
Optional Extra Work
AMRAP x 10 mins (with a weighted vest):
3-5 Strict Pull Ups
10 DB Push Ups
15 Air Squats