21 Feb, 2022
2.21.22
Metcon
For 8 mins cycle through:
1 min Row or Assault Bike
10 Plate OH Straight Leg Crunches
5 Wall Walks (hold for 5 secs on top)
10/side Banded External Rotations
1 min Row or Assault Bike
10 Plate OH Straight Leg Crunches
5 Wall Walks (hold for 5 secs on top)
10/side Banded External Rotations
Strict Handstand Push Ups (Max reps)
Perform the HSPU using a strict movement standard without any kip.
Front Squat (In a 12 min window build to heavy 5 rep (T32X1))
Metcon (Time)
AQAP complete 4 rounds of:
15 Burpee Box Jump Overs (24/20)
10 Thrusters (135/95 – 115/80 – 75/55)
15 Burpee Box Jump Overs (24/20)
10 Thrusters (135/95 – 115/80 – 75/55)
Time Cap: 10 mins
Aim to go unbroken on the bar fr your first 2 sets and then break up into 2 sets on the final 2 sets. If you cannot achieve this then use a lighter barbell.
Metcon
Optional Extra Work
Every 2 mins x 12 mins:
3 Power Clean & Jerks (at 70%-75%-77.5%-80%-80%-80%)
Pause for 2 secs in the receiving position
Rest 10 secs between reps
EMOM x 10 mins of:
1. 20-30 sec L-Sit on Parallettes or on Bar
2. 50ft Sandbag Bear Hug Carry (100/200)
EMOM x 10 mins of:
1. 20-25 GHD Sit Ups
2. 8-10 GHD Raises / 12 Banded Leg Curls
2 min Row or Bike
1 min Max Effort Strict HSPUs / Wall Walks / HR Push Ups
Rest 1 min