Daily Workout – Thu, Dec 8
Metcon
3 Lines Dynamic Warm Up (Coach’s Call)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins:
15/10 Cal Assault Bike – 20/15 Cal Row
15 Snatches (75/55)
15 Box Jumps with Step Down (24/20)
15 T2B / Hanging Knee Raises
| Team of 2 workout : « You go I go » – Max 3min per sets here ! |
| A.For 30min |
| Airbyke 15/10 – 12/8 cal |
| DB or barbell snatch x15 @75/55 |
| Step ups / Box jumps step down x15 @24/20” |
| V-UP / Knee raise / T2B x15 |
| TOP TIPS |
| Choose a weight you can hit the Db work unbroken here ! |
| Max 3 min effort on each ! |
Metcon
Complete 3-4 sets of:
10(-2) Incline DB Bench Press
Rest 30 secs
15 Banded Triceps Extensions
Rest 2 mins
Optional Extra Work
Run or Assault Bike:
3 mins at 90% MAP
Rest 2 mins
2 mins at 100% MAP
Rest 1 min
1 min 105% MAP
Rest 1 min
50 secs on / 50 secs off
40 secs on / 40 secs off
30 secs on / 30 Sec off
20 secs Hard / 20 secs off
Then Climb back up to 3 mins!
MAP = Your average RPM on a 5 min max Cal/Distance Test
Standard for men: 70-73, women: 60-63
Partners alternate through competed rounds but max of 3 mins of work here!
Choose a weight that you can hit the Snatches UNBROKEN.
If partner needs more than 3 mins to complete the round, then other partner picks up where they left off.