21 Dec, 2021
12.21.21
Metcon
1 min Assault Bike or Row
Then for 3 mins cycle through:
5 Inchworms
5 Down Ups
5 Scapula Push Ups
Then for 3 mins cycle through:
8 Banded Pull Apart
8 Ring Rows
8 Shoulder Activations
Metcon
In a 15 min window complete:
5-4-3-2-1 Weighted Pull Ups / Max Rep Strict Pull Ups / 5-4-3-2-1 Banded Strict Pull Ups
Rest 90 secs
5-4-3-2-1 Weighted Ring or Bar Dips / Banded Bar Dips
Rest 90 secs
5-4-3-2-1 Weighted Pull Ups / Max Rep Strict Pull Ups / 5-4-3-2-1 Banded Strict Pull Ups
Rest 90 secs
5-4-3-2-1 Weighted Ring or Bar Dips / Banded Bar Dips
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
3-6-9-12-15-18-21-etc… Kipping HSPUs / HR Push Ups
3-3-3-6-6-6-12-12-12-etc… Power Cleans (@185/125)
3-6-9-12-15-18-21-etc… Kipping HSPUs / HR Push Ups
3-3-3-6-6-6-12-12-12-etc… Power Cleans (@185/125)
DB Power Cleans for beginners
Rest 5 Mins
Metcon (Distance)
5 min for Max Distance on the Rower or Assault Bike
Metcon
Optional Extra Work
EMOM x 20 mins:
1. 2 x 50ft Sled Push / 4/side Hard DB Step Ups
2. 30-40 sec Double KB Front Rack Hold
3. 30 secs/side Single Arm OH DB Hold
4. Rest
