19 Jan, 2022
1.19.22
Metcon
300m Run (to the Tops Wall and back) or 1 min Row
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
12 Shoulder Activations
6/side Half Kneeling DB Strict Press
12 Banded Pull Apart
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
12 Shoulder Activations
6/side Half Kneeling DB Strict Press
12 Banded Pull Apart
Shoulder Press (Every 90 secs x 9 mins (6 rds): 5 Strict Press)
Build to a heavy 5 rep
Thruster (Every 2 mins x 10 mins (5 rds): 5 Thrusters)
Buuld to a heavy 5 rep
Metcon (Time)
AQAP complete:
30/24 Cal Row or 300m Run (Tops Wall and Back)
25 Thrusters (95/65)
25 Med Ball Straight Leg Crunches
15 Alternating DB Snatches (50/35 – 35/20)
15 Kipping HSPUs
50 T2B / Hanging Knee Raises
15 Kipping HSPUs
15 Alternating DB Snatches (50/35 – 35/20)
25 Med Ball Straight Leg Crunches
25 Thrusters (95/65)
30/24 Cal Row or 300m Run
30/24 Cal Row or 300m Run (Tops Wall and Back)
25 Thrusters (95/65)
25 Med Ball Straight Leg Crunches
15 Alternating DB Snatches (50/35 – 35/20)
15 Kipping HSPUs
50 T2B / Hanging Knee Raises
15 Kipping HSPUs
15 Alternating DB Snatches (50/35 – 35/20)
25 Med Ball Straight Leg Crunches
25 Thrusters (95/65)
30/24 Cal Row or 300m Run
Time Cap: 20 mins
Metcon
Optional Extra Work
Complete 3 sets of:
15/side Banded Side Clams
15/side Side Lying Hip Abduction
Rest 90 secs
