29 Dec, 2021
12.29.21
Metcon
200m run
90 secs/side Banded Hamstring Distraction
Then complete 2 sets of:
10 Banded Squats with a 5 sec hold at the bottom
5/side Spiderman Lunges with Thoracic Twist
10 Banded Lateral Walks
10 Barbell Front Squats
10 Down Ups
90 secs/side Banded Hamstring Distraction
Then complete 2 sets of:
10 Banded Squats with a 5 sec hold at the bottom
5/side Spiderman Lunges with Thoracic Twist
10 Banded Lateral Walks
10 Barbell Front Squats
10 Down Ups
Front Squat (Complete 5 sets of 5 reps at a tempo of T33X1)
In 16 mins build to a heavy but solid 5 rep (don’t go past 80%)
Metcon (Time)
AQAP complete:
30-20-10
Wall Bals (30/20)
Box Jumps (30/20)
C2B Pull Ups / Pull Ups / Jumping Pull Ups / Ring Rows
Med Ball Straight Leg Crunches (30/20)
30-20-10
Wall Bals (30/20)
Box Jumps (30/20)
C2B Pull Ups / Pull Ups / Jumping Pull Ups / Ring Rows
Med Ball Straight Leg Crunches (30/20)
Time Cap: 15 mins
Metcon
In time remaining complete 2-3 sets of:
12/side Powell Raises
12/side DB Seated External Rotations
Rest as needed
12/side Powell Raises
12/side DB Seated External Rotations
Rest as needed
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 20-30 secs Double KB OH Hold or Carry
2. 30 sec Sandbag Bear Hug Carry or Double KB Front Rack Carry