Strict & Strong Week 1

Monday

Strength
5 Rounds of:
10 Ring Rows
10m Straddle Sled Pull

Metcon
2 Strict Pull Ups
4 Push Press 43/29kg
6 Burpees Over The Bar
8 Cal Air Bike

Aim aka Purpose of the Workout
Upper body pull

Mobility
Ring Pec Stretch
Standing Quad Stretch

Tuesday

Strength
5 Rounds of:
8 Sumo Deadlift
8+8 Bulgarian Split Squat

Metcon
30 Crossover Skip
2 Wall Walk
10 Sit Ups

Aim aka Purpose of the Workout
Strength & Skipp

Mobility
Samson Stretch
Calf Stretch

Wednesday

Strength
5 Rounds of:
8 Ring Dips
8 Banded Triceps Push Down

Metcon
4 Strict Chin Ups
6 Pendlay Rows 43/29kg
400m Run
6 Power Cleans 43/29kg

Aim aka Purpose of the Workout
Triceps & Lats

Mobility
Triceps Stretch
Ring Lat Twist Stretch

Thursday

Strength
Front Squat 6×8

Metcon
8 Inverted Row
4 Strict Handstand Push Ups
8 C2 Bike

Aim aka Purpose of the Workout
Core & Quads

Mobility
Couch Stretch
Wall Hinging Stretch

Friday

Strength
5 Rounds of:
20s L – Sit
10 Banded Crunches

Metcon
2 Strict Toes To Bar
10 Kettlebell Snatches 24/16kg
200m Row

Aim aka Purpose of the Workout
Targeting core

Mobility
Saddle Stretch
Underneath Stretch

Saturday

Metcon
This could have been an email.
4 Rounds of 2 min on 1 min off
200m Run
10 Box Jump Overs

4 Rounds of 2 min on 1 min off
250m Ski
20 Dumbbell Push Press 22.5/15kg

4 Rounds of 2 min on 1 min off
200m Run
30 Double Unders

Aim aka Purpose of the Workout
Sweaty Calfs

Mobility
Calf Stretch
Pigeon Stretch
Straddle Stretch