12 Nov, 2021
11.12.21
Metcon
1 mins Assault Bike or Row
Then for 8 mins cycle through:
10 Down ups
10 Barbell Romanian Deadlifts
10/side Pike HS Shoulder Taps
10 Plate Z Press (plate parallel to the floor)
5/side Dead Bugs (hold for 3 secs at the top of each)
Then for 8 mins cycle through:
10 Down ups
10 Barbell Romanian Deadlifts
10/side Pike HS Shoulder Taps
10 Plate Z Press (plate parallel to the floor)
5/side Dead Bugs (hold for 3 secs at the top of each)
Deadlift (Weight)
Metcon (Time)
AQAP complete 4 rounds of:
10 Thrusters (135/95) or 15 DB Thrusters (35/20)
10 C2B / Pull Ups / 20 Barbell Body Row or Ring Rows
10 Thrusters (135/95) or 15 DB Thrusters (35/20)
10 C2B / Pull Ups / 20 Barbell Body Row or Ring Rows
Time Cap: 8 mins
Metcon (8 Rounds for reps)
EMOM x 8 mins:
20 sec Sprint on Assault Bike or Row
20 sec Sprint on Assault Bike or Row
Maintain your best possible pace on each interval!
Metcon
Optional Extra Work
Complete 3 sets of:
30 sec Stir the Pot on Swiss Ball
Rest 30 secs
30 sec Pike on Rower
Rest 30 secs
30 sec/side Side Crunch
Rest 30 secs
30 sec Alternating V-Ups
Rest 30 secs
5 Deadlifts (65-70-75% of your 1RM)
Rest 30 secs
5 Weighted Ring or Bar Dips / Max Effort Strict Ring or Bar Dips / 8-10 Banded Ring Dips (down in 2 secs)
Rest 3 mins
Then Max Effort for reps of TNG Deadlifts at 85% of your 1RM
Scale Option is either:
DB Sumo Deadlifts
DB Romanian Deadlifts