20 Dec, 2021
12.20.21
Metcon
200m Run
Then for 8 mins cycle through:
5/side Deep Lunges
5/side Squat to Thoracic Rotations
30 sec Banded Squat Hold
5 Banded KB Squats (T32X1)
5/side Banded Lateral Walks
Then for 8 mins cycle through:
5/side Deep Lunges
5/side Squat to Thoracic Rotations
30 sec Banded Squat Hold
5 Banded KB Squats (T32X1)
5/side Banded Lateral Walks
Front Squat (In 15 mins build to heaviest 1 rep for the day)
All beginners (or anyone not ready to push with heavy weight) can build to a heavy 5 rep
Rest 3 Mins
Front Squat (Max Reps at 80% of your heaviest 1 rep)
Beginners can use 80% of heaviest 5 rep
Rest 3 Mins
Front Squat (Max reps at 70% of your heaviest 1 rep)
Beginners can use 70% of heaviest 5 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B / HKR
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B / HKR
Metcon
Optional Extra Work
Complete 3 sets of:
1 min/side Side Plank
Rest 1 min
Every 2 mins x 10 mins:
1 Hang Power Snatch + 2 TNG Power Snatches
(start at 70% and work up to your best of the day!)
