01 Dec, 2021
12.1.21
Metcon
1 min Assault Bike or Row
90 secs Wrist Stretch
90 secs Front Rack Stretch
90 secs Wrist Stretch
90 secs Front Rack Stretch
Then for 8 mins cycle through:
6/side Single Arm DB Romanian Deadlifts
6/side Single Arm Front Rack DB Reverse Lunges
6/side Single Arm DB Thrusters
12 Hollow Rocks / 15 sec Hollow Hold
30 DUs / Singles
Metcon
Movement Prep: Thrusters (from floor)
Complete 3 sets of 3 reps
Focus on keeping your trunk upright throughout and return the bar into the correct front rack position
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Thrusters (135/95) / 5 DB Thrusters (50/35 – 35/20)
10 T2B / Hanging Knee Raises
40 DUs / Singles
5 Thrusters (135/95) / 5 DB Thrusters (50/35 – 35/20)
10 T2B / Hanging Knee Raises
40 DUs / Singles
Metcon (Calories)
Max Effort for 15 mins of:
30 secs on, 30 secs off Cal Assault Bike or Row
30 secs on, 30 secs off Cal Assault Bike or Row
Go hard on each interval, not a sprint, but the highest sustainable pace possible.
