06 Jan, 2022
1.6.21
Metcon
1 min Assault Bike or Row
Then complete 3 sets of:
30 sec/side Airplanes
8/side DB Goblet Hold Reverse Lunges
8 DB Goblet Squats
5/side DB Hang Snatches
5/side Single Arm OH DB Lunges
Then complete 3 sets of:
30 sec/side Airplanes
8/side DB Goblet Hold Reverse Lunges
8 DB Goblet Squats
5/side DB Hang Snatches
5/side Single Arm OH DB Lunges
Metcon (Time)
AQAP with a partner complete:
20 Synchronized Burpees
A: 27-21-15-9 Deadlifts (225/155 – 185/125 – 95/65)
B: 40-30-20-10 Wall Balls (20/14)
20 Synchronized Burpees
20 Synchronized Burpees
A: 27-21-15-9 Deadlifts (225/155 – 185/125 – 95/65)
B: 40-30-20-10 Wall Balls (20/14)
20 Synchronized Burpees
Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 40-30-20-10 Alternating DB Snatches (50/35 – 35/20 – 25/15)
B: 4-30-20-10 Single Arm OH DB Lunges (50/35 – 35/20 – 25/15)
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 40-30-20-10 Alternating DB Snatches (50/35 – 35/20 – 25/15)
B: 4-30-20-10 Single Arm OH DB Lunges (50/35 – 35/20 – 25/15)
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
Time Cap: 10 mins
A performs the 40 Alt DB Snatches while B is doing the 40 OH DB Lunges. When both are finish they must switch exercises so that A completes 30 OH DB Lunges and B completes 30 Alt DB Snatches.
Continue as so until movements are completed.
Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 27-21-15-9 Double DB Thrusters (50/35 – 35/20 – 25/15)
B: 100-80-60-40 DUs / Singles
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 27-21-15-9 Double DB Thrusters (50/35 – 35/20 – 25/15)
B: 100-80-60-40 DUs / Singles
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
Time Cap: 10 mins
A performs the 27 Double DB Thrusters while B is doing the 100 DUs. When both are finish they must switch exercises so that A completes 80DUs and B completes 21 Double DB Thrusters. Continue as so until movements are completed.
Metcon
Optional Extra Work
Complete 3 sets of:
20 Banded Biceps Curls
20 Banded Pull Apart
Rest 1 min
A performs the 27 Deadlifts while B is doing the 40 Wall Balls. When both are finish they must switch movements.
A complete 30 Wall Balls and B complete 21 Deadlifts. Continue as so until movements are completed.