Back Squat and Deadlift Cycle Week 2

Monday

Metcon
Gallipoli
2 Rounds of:
500m Ski 
20 Snatches 52/36kg
500m Row
20 Box Jumps 24/20″

Aim
Barbell cycling while out of breath

Time Cap
20 min 

Mobility
Hurdle Stretch 

Tuesday

Strength 
Back Squat
6-6-6-6-6-6

Metcon
AMRAP 12
300m Run 
12 Inverted Rows
6 Push Ups

Aim
Strength 

Time Cap
32 min

Mobility
Couch Stretch 
Wall Pec Stretch

Wednesday

Metcon
Idun
5 Rounds of 3 min work 2 min rest
2 Wall Walks
12 Burpees Over The Dumbbell
24 Dumbbell Snatch 22.5/15kg

Aim
High Intensity

Time Cap
23 min

Mobility
Bretzel Stretch 

Thursday

Strength 
Deadlift
6-6-6-6-6-6

Metcon
AMRAP 12
10 Single Leg Box Squat
8 Toes To Bar 
6 Burpee Box Step Ups 12.5/7.5kg

Aim
Strength 

Time Cap
32 min

Mobility
Straddle Stretch 

Friday

Metcon
Elizabeth
21-15-9
Cleans 61/43kg
Ring Dips

Aim
Shoulder Endurance

Time Cap
16 min 

Mobility
Shoulder Extension Stretch
Capsule Stretch

Saturday

Metcon
Johnny Bravo
3 Rounds
2 Minute work 2 min rest 
25 Double Unders 
5 Push Jerks 61/43Kg
AMRAP Pull Ups

2 min Rest 

3 Rounds
2 Minute work 2 min rest 
25 Crossovers
5 Push Jerks 61/43Kg
AMRAP Chest to Bar Pull Ups

Aim
Recovery

Time Cap
22 min 

Mobility
Half Moon Lat Stretch
Straddle Stretch

#Monday 7 AM HYROX

Metcon
For Time 32min
800m Run 
60m Broad Jumps
800m Run 
20m Sled Push 152/102kg
800m Run 
200m Farmer Carry 24/16kg
800m Run 
60m Burpee Broad Jumps

Aim
Engine Builder

Time Cap
32 min 

#Tuesday 6 PM HYROX

Metcon
AMRAP 30 
1000m Run 
20 Burpee Box Jumps 
20 Lunges 20/10kg

Aim
Engine Builder

Time Cap
30 min

#Wednesday 7 AM & 5 PM HYROX

Metcon
AMRAP 35
400m Run 
20m Lunges 20/10kg
400m Run 
20 Burpee Box Jumps
400m Run 
100m Farmer Carry 24/16kg
400m Run 
20 Wall Balls 10/4lb

Aim
Engine Builder

Time Cap
35 min

#Thursday 6 PM HYROX

Metcon
For Time
1000m Run 
20m Sled Push 152/102kg
500m Ski
500m Row 
50m Burpee Broad Jumps 
50 Wall Balls 14/10lb
2000m Run 

Aim
Running

Time Cap
35 min 

#Saturday 8 AM HYROX

Metcon
For Time 
600m 
Sled Push 152/102kg
600m 
Sled Pull 103/78kh
600m
Burpee Broad Jumps
600m 
Farmer Carry 24/16kg
600m Run 
Lunges 20/10kg
600m Run 
Wall Balls 14/10lb

Aim
Quad Endurance

Time Cap
35 min