Friday, 4 Jan 2019

 In Work Out Of The Day

EARLY RISER

METCON

  • 400 m run
  • then:
  • 4 Rounds:
    – 50 Air Squats
    – 40 Abmat Situps
    – 30 Push Ups
    – 20 OHS
    – 10 HSPU
  • then
    – 400 m run

METCON FIT

METCON

  • 24 mins AMRAP:
    – 50 Double Unders
    – 10 strict HSPU
    – 10 Box Jumps
    – 10 alt Db Snatch 22.5/15
    – 50 Double Unders
    – 10 Kb Sumo Deadlift Highpull

RX

SWOD

  • 1 Arm Ring Row: 5 x 6 / Arm at Tempo: 3 Second hold at top

METCON

– 50 Double Unders
– 40 KBS (32/24)
– 30 Wallballs
– 20 Pistols
– 30 Box Jumps
– 40 Ring Dips
– 50 Double Unders
(Timecap: 20)

 

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