24 Jan, 2022
1.24.22
Metcon
1 min Row
The for 8 mins cycle through:
30 Standing Hops
10 Explosive Slam Balls
10 Banded Y’s
10 Hang Squat Snatch
10 OH Squats
10 Down Ups
The for 8 mins cycle through:
30 Standing Hops
10 Explosive Slam Balls
10 Banded Y’s
10 Hang Squat Snatch
10 OH Squats
10 Down Ups
Overhead Squat (EMOM x 5 mins: 3 reps)
Buuld to a heavy 3 rep
Squat Snatch + Overhead Squat (EMOM x 10 mins: 1 + 2)
Perform the listed movements as a complex
Start at about 70% and build to a heavy complex for the day
Metcon
Transition:
Complete 2 sets of:
8/side Plank Shoulder Taps
30 sec HS Hold
Then complete a few reps of your selected variation for the metcon
Complete 2 sets of:
8/side Plank Shoulder Taps
30 sec HS Hold
Then complete a few reps of your selected variation for the metcon
Metcon (4 Rounds for reps)
Complete 4 sets of:
AMRAP x 3 mins:
10-15 Strict HSPUs / 10-15 Kipping HSPUs / 10-15 Push Ups
25/20 Cal Row
In the time remaining complete max effort Box Jumps (30/24)
Rest 90 secs between sets
Take score of your Box Jump reps only!
Metcon
Optional Extra Work
Complete 3 sets (heavier than last week) of:
6/side Single Arm DB Half Get Ups
6 Incline Bench Supinated Grip DB Row (T31X0)
6 Incline DB Bench Press (TX130)
Rest 2 mins
