16 Dec, 2021
12.16.21
Metcon
1 min Assault Bike or Row
Then EMOM x 8 mins:
1. 50 secs Bodyweight Romanian Deadlifts to Air Squats
2. 8/side Single Arm DB Push Press
3. 6 Single DB Thrusters (3 sec pause at the bottom and top)
4. 15 Scapula Pull Ups + 15 Hollow Rocks (15 sec Hollow Hold)
Then EMOM x 8 mins:
1. 50 secs Bodyweight Romanian Deadlifts to Air Squats
2. 8/side Single Arm DB Push Press
3. 6 Single DB Thrusters (3 sec pause at the bottom and top)
4. 15 Scapula Pull Ups + 15 Hollow Rocks (15 sec Hollow Hold)
Metcon (Distance)
Partner AMRAP x 28 mins:
#1 – 2 mins Assault Bike or Row for MAX DISTANCE
#2 – 3 Wall Walks + 10 C2B Pull Ups / Pull Ups / 15 Supine Body Rows
+ 8 Burpees over Bar (facing)
#1 – 2 mins Assault Bike or Row for MAX DISTANCE
#2 – 3 Wall Walks + 10 C2B Pull Ups / Pull Ups / 15 Supine Body Rows
+ 8 Burpees over Bar (facing)
*Every 2 mins each partner completes 10 Thrusters (95/65) or DB Thrusters (35/20)
Dumbbell Bench Press (Weight)
In 10 minutes complete 3 sets of:
10(-1) DB Bench Press
Rest 30 secs
10/side Landmine Single Arm Rows
Rest 30 secs
10 DB Hammer Curls (T2120)
Rest 30 secs
25 Feet on Bench Crunches or DB Anchored Sit Ups
Rest 30 secs
10(-1) DB Bench Press
Rest 30 secs
10/side Landmine Single Arm Rows
Rest 30 secs
10 DB Hammer Curls (T2120)
Rest 30 secs
25 Feet on Bench Crunches or DB Anchored Sit Ups
Rest 30 secs
Metcon
Optional Extra Work
Complete 2-3 sets of:
12 DB Reverse Flys
12 Weighted Prone WTY
Compete 3 sets of:
2 x 50ft Sandbag Carry
Rest 2 mins
50ft Farmer’s Carry
Rest 2 mins
50ft Sled Push
Rest 2 mins
*This is a « strongman » circuit so go as heavy as possible on the first set. Warm up well on this one.
Complete 2-3 sets of:
15 Banded Leg Curls (T2120)
5 GHD Back Extensions (hold for 10 secs – squeeze your glutes!)
Rest 90 secs
A starts on the cardio machine while B is on the mix modality station. They both work for 2 mins. At the end of the 2 mins they must perform 10 Thrusters either with a bar or DBs. Then they can switch and go to the next station. That means that A will now be at the mix modality movements while B is on the cardio machine.