10 Dec, 2021
12.10.21
Metcon
200m Run
Then for 8 mins cycle through:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides
30 secs/side Copenhagen Plank
5 Wall Walks / Walk Outs to Push Up
10 Shoulder Activations
10 Narrow Stance Push Ups
15 Hollow Rocks / 15 sec Hollow Hold
Then for 8 mins cycle through:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides
30 secs/side Copenhagen Plank
5 Wall Walks / Walk Outs to Push Up
10 Shoulder Activations
10 Narrow Stance Push Ups
15 Hollow Rocks / 15 sec Hollow Hold
Metcon (AMRAP – Reps)
0:00 – 6:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
18 Pull Ups
(If you finish before the 6 min time cap, rest and wait until the beginning of the next 6 mins)
AQAP complete 3 rounds of:
6 Wall Walks
18 Pull Ups
(If you finish before the 6 min time cap, rest and wait until the beginning of the next 6 mins)
6:00 – 12:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
15 C2B Pull Ups
(If you finish before the 6 min time cap, rest and wait until the beginning of the next 6 mins)
12:00 – 18:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
9 Bar MUs
The goal today is to work for 18 mins. If you do not finish the required work in the 6 mins, then stop where you are and move on to the next segment.
Metcon
Every 2 mins x 12 mins (6 rds):
3-5 Front or Back Squat at 75-80% of your 1RM
3-5 Front or Back Squat at 75-80% of your 1RM
Yes, Squats to finish off the session today! Use the % that you can work with after your workout.
Metcon
Optional Extra Work
Complete the following for quality:
10 Power Cleans*
30 DUs / 60 Singles
Rest 45 secs (switch plates)
For the Power Cleans you will use the following %s:
*The 10 reps are completed as:
2 at 70% – 2 at 77% – 2 at 84% – 2 at 90% – 1 at 93% – 1 at 96% – 1 at 100%
*It is 10 reps in total. You will always hit the designated reps, then perform 30 DUs/60 Singles. If you need to switch the weight you can, or if you need to perform another rep at the same weight, perform the second rep.
