8.2.22
Metcon
200m Run
Then for 8 mins cycle through:
5 Inchworms
10 Scapula Push Ups
10 Plank Shoulder Taps
10 Banded Pull & Rotate
10 Banded Reverse Fly
10 Banded Curls
Then for 8 mins cycle through:
5 Inchworms
10 Scapula Push Ups
10 Plank Shoulder Taps
10 Banded Pull & Rotate
10 Banded Reverse Fly
10 Banded Curls
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Strict HSPUs / 7 Strict Box HSPUs / 7 DB Push Ups
150/100m Row or 7/5 Cal Assault Bike
5 Strict HSPUs / 7 Strict Box HSPUs / 7 DB Push Ups
150/100m Row or 7/5 Cal Assault Bike
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Strict Pull Ups / 7 Banded Strict Pull Ups / 7 Low Bar Pull Ups
7 Bench Press at 60% of 1RM
5 Strict Pull Ups / 7 Banded Strict Pull Ups / 7 Low Bar Pull Ups
7 Bench Press at 60% of 1RM
Metcon (Time)
AQAP complete 6 rounds of:
6 Devil’s Press (50/35 – 35/25 – 25/15)
12 T2B / Hanging Knee Raises
6 Devil’s Press (50/35 – 35/25 – 25/15)
12 T2B / Hanging Knee Raises
Time Cap: 10 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10-15 Ring Rows
12/side DB Side Lying External Rotations
In the time remaining complete 2-3 sets of:
10-15 Ring Rows
12/side DB Side Lying External Rotations
Metcon
Optional Extra Work
Option #1:
Complete 4-5 sets of:
300m Ski Erg
500m Assault Bike
300m Ski Erg
Rest 1:1
(best pace on each)
Option #2:
Complete 4 sets of:
10/side Single Arm DB Strict Press with neutral grip
Rest 30 secs
10 Incline Bench DB Bent Over Row
10 DB Incline Bench Banded Row
Rest 90 secs
15 Barbell Curls (T2120)
Rest 2 mins
