02 Dec, 2021
12.2.21
Metcon
200m Run
1 min Bird Dog
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating V-Ups (hold for 2 secs at the top)
1 min Shoulder Activations or Active Hang
1 min Bird Dog
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating V-Ups (hold for 2 secs at the top)
1 min Shoulder Activations or Active Hang
Metcon
In 10 mins complete 4-5 sets of:
2 Weighted Pull Ups / 2 Banded Strict Pull Ups / 8 Bar Body Rows (hard variation)
Rest 1 min
2 Weighted Strict Ring or Bar Dips / Max Ring or Bar Dips / 8-10 Bench Dips
Rest 1 min
2 Weighted Pull Ups / 2 Banded Strict Pull Ups / 8 Bar Body Rows (hard variation)
Rest 1 min
2 Weighted Strict Ring or Bar Dips / Max Ring or Bar Dips / 8-10 Bench Dips
Rest 1 min
Metcon (Time)
AQAP with a partner complete:
50 Box Jump Overs (24/20)
50 Hang Cleans (95/65) or DB Hang Cleans (athlete’s choice)
50 Push Press
50 Front Rack Lunges
40 Box Jump Over (24/20)
40 Hang Cleans (115/80) or DB Hang Cleans (athlete’s choice)
40 Push Press
40 Front Rack Lunges
30 Box Jump Overs (24/20)
30 Hang Cleans (135/95) or DB Hang Cleans (athlete’s choice of weight)
30 Push Press
30 Front Rack Lunges
50 Box Jump Overs (24/20)
50 Hang Cleans (95/65) or DB Hang Cleans (athlete’s choice)
50 Push Press
50 Front Rack Lunges
40 Box Jump Over (24/20)
40 Hang Cleans (115/80) or DB Hang Cleans (athlete’s choice)
40 Push Press
40 Front Rack Lunges
30 Box Jump Overs (24/20)
30 Hang Cleans (135/95) or DB Hang Cleans (athlete’s choice of weight)
30 Push Press
30 Front Rack Lunges
Time Cap: 25 mins
