10 Jan, 2022
1.10.22
Metcon
90 secs/side Hip and Knee External Rotation
Then for 7 mins cycle through:
1 min of Cardio (Assault Bike, Row, Run, Jump Rope)
8/side Banded Side Clams (down in 2 secs)
6/side KB/DB Front Rack RNT Reverse Lunges (down in 2 secs)
Then for 7 mins cycle through:
1 min of Cardio (Assault Bike, Row, Run, Jump Rope)
8/side Banded Side Clams (down in 2 secs)
6/side KB/DB Front Rack RNT Reverse Lunges (down in 2 secs)
Metcon
Technical Focus: Squat Clean + Hang Squat Clean + Front Squat + Jerk
Warm up for the complex with a few sets at the following reps: 3 + 3 + 3 + 3
Warm up for the complex with a few sets at the following reps: 3 + 3 + 3 + 3
Squat Clean + Hang Squat Clean + Front Squat + Jerk (Every 2 mins x 14 mins: 1 + 2 + 2 + 1)
Perform the listed movements as a complex
Try to start at that medium weight and build to a heavy complex for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
30/22 Cal Assault Bike or 40/30 Cal Row
20 Feet on Bench Crunches
10 Bar MUs / 20 C2B Pull Ups or Pull Ups / 30 Ring Rows
20 KB Swings (70/53)
30 Wall Balls (20/14)
30/22 Cal Assault Bike or 40/30 Cal Row
20 Feet on Bench Crunches
10 Bar MUs / 20 C2B Pull Ups or Pull Ups / 30 Ring Rows
20 KB Swings (70/53)
30 Wall Balls (20/14)
Metcon
Optional Extra Work
Complete 3 sets of:
10 Incline Bench Supinated Grip DB Rows (T31X0)
30-40 secs Half Kneeling Bottom Up KB Hold
12/side Powell Raises
Rest 90 secs
