13 Dec, 2021
12.13.21
Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through:
10 Down Ups
10 Hang Muscle Cleans
10 Front Squats
10 Med Ball Squat Cleans
10 Scapula Push Ups
Then for 8 mins cycle through:
10 Down Ups
10 Hang Muscle Cleans
10 Front Squats
10 Med Ball Squat Cleans
10 Scapula Push Ups
Metcon
Technical Focus: Squat Cleans with a pause at the knees
Perform 3-5 sets of Squat Cleans focusing on the pause at the knee, keeping the weight in the middle of the foot, finish the pull & pull under. In the 6 mins build in weight as desired to warm up properly.
Clean (Every 2 mins x 12 mins: 3-2-1-3-2-1)
Metcon
EMOM x 16 mins:
1. #-15 Cals Assault Bike or #-20 Cal Row
2. 4 Power Cleans at 65% of your 1RM + 10 Burpees over Bar (facing)
1. #-15 Cals Assault Bike or #-20 Cal Row
2. 4 Power Cleans at 65% of your 1RM + 10 Burpees over Bar (facing)
Choose the number of calories that allows you to complete the total in 45-50 secs at a tough but sustainable pace.
You are probably aiming for about 15/10 Cals on the Assault Bike and 20/15 Cals on the Rower.
For the Power Cleans the max weight should be no more than 185/125. If you cannot complete the Power Cleans and Burpees in 45-50secs, then cut down the number of Burpees.
Today is all about pacing!!!!
You are probably aiming for about 15/10 Cals on the Assault Bike and 20/15 Cals on the Rower.
For the Power Cleans the max weight should be no more than 185/125. If you cannot complete the Power Cleans and Burpees in 45-50secs, then cut down the number of Burpees.
Today is all about pacing!!!!
Metcon
Optional Extra Work
AQAP complete:
15-25 Strict HSPUs / Kipping HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35 )
25 Box Jumps (30/24)
25 Deficit Kipping HSPUs / Regular HSPUs / Pike on Box HSPUs
25 DB Shoulder to OH (50/35)
25 Box Jumps (30/24)
Complete 3 sets of:
8/side Single Arm Landmine Rows (TX130)
25-30 sec L-Sit Hold on Paralletes
25 Banded Pull Apart
Rest 2 mins
For all beginners, work with sets of 6 reps, and take your time to reset after each rep.
Those not comfortable with the barbell can also do sets of 6 DB Squats Cleans