09 Feb, 2022
2.9.22
Metcon
1 min Jump Rope
Then complete an EMOM x 6 mins of:
1. 15 Banded Triceps Pull Downs
2. 15 Shoulder Activations
3. 12 Glute Bridge DB Pull Overs
Then complete an EMOM x 6 mins of:
1. 15 Banded Triceps Pull Downs
2. 15 Shoulder Activations
3. 12 Glute Bridge DB Pull Overs
Then warm up your Bench Press & Pull Ups
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.
Metcon (Time)
AQAP complete:
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Ring or Bar MUs / 21-15-9 C2B Pull Ups or Pull Ups
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Ring or Bar MUs / 21-15-9 C2B Pull Ups or Pull Ups
Time Cap: 5 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Wall Walks / Walk Out to Push up
21-15-9 Deadlift (225/155 – 155/105 – 95/65)
9-7-5 Wall Walks / Walk Out to Push up
Time Cap: 5 mins
Rest 3 Mins
Metcon (Time)
AQAP complete:
25-20-15 T2B / Hanging Knee Raises
80-60-40 DUs / Singles
25-20-15 T2B / Hanging Knee Raises
80-60-40 DUs / Singles
Time Cap: 5 mins
Metcon
Optional Extra Work
For 30 mins complete:
5 min Recovery Run
Rest Walk 1 min
Rest 1 min
5-4-3-2-1 Weighted or Bodyweight or Banded Pull Ups
Rest 2 mins