26 Nov, 2021
11.26.21
Metcon
200m Run
Then complete 2 sets of:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides
Then complete 2 sets of:
8 Shoulder Activations
8/side Alternating DB Hang Snatch
Then complete 2 sets of:
5 Burpee High Jumps
5 Barbell/PVC Hang Muscle Snatches
5 Empty Barbell/PVC Back Squats
Metcon
Movement Prep: Hang Power Snatch
Complete 2 sets of:
3-5 Hang Power Snatches with a pause at the knees or slightly higher than the knees
Complete 2 sets of:
3-5 Hang Power Snatches with a pause at the knees or slightly higher than the knees
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
50 Burpees to a 6" Target
40 C2B Pull Ups / Pull Ups / Ring Rows
30 Hang Power Snatches (95/65) or 30 Alternating DB Hang Snatches (50/35)
50 Burpees to a 6" Target
40 C2B Pull Ups / Pull Ups / Ring Rows
30 Hang Power Snatches (95/65) or 30 Alternating DB Hang Snatches (50/35)
The goal here is to complete 2 sets in the 15 mins. The more advanced should aim to get far into the 3rd set!
Metcon
In an 8 min window complete 3 sets of:
3 Weighted Pull Ups / Max(-1) Strict Pull Ups
Rest 30 secs
3 Weighted Dips / 3 Regular Dips / Max(-1) Bench or Box Dips
Rest 90 secs
3 Weighted Pull Ups / Max(-1) Strict Pull Ups
Rest 30 secs
3 Weighted Dips / 3 Regular Dips / Max(-1) Bench or Box Dips
Rest 90 secs
Metcon
In an 8 min window complete 3 sets of:
8/side Alternating DB Bench Press
8/side Alternating DB Bent Over Rows
Rest 90 secs
8/side Alternating DB Bench Press
8/side Alternating DB Bent Over Rows
Rest 90 secs
Metcon
Optional Extra Work
Complete 3 sets of:
3 Back Squats at 70-75-80% of your 1RM
Then go for max reps at 90% of your 1RM
Complete 3 sets of:
30-40 secs L-Sit
16-18 Weighted Knee Raises
12 Ring Roll Outs
15 Pikes on Rower
30 secs/side Side Crunch
