Strict & Strong Week 3

Monday

Emom 11
Min 1: 3 Strict Toes To Bar
Min 2: 10 Banded Crunches
Min 3: 20s Hollow holds
Min 4: Rest

Metcon
Gibberish
35 Power Snatch 43/29kg
35 V-Ups
35 Push Press 43/29kg
35 Box Jump Overs

Aim
May god be with you

Mobility
Samson Stretch
Bretzel Stretch

Tuesday

Strength
Front Squat 6×5

Metcon
6 Rounds
2 Min On
200m Run
5 Burpee Broad Jumps
1 Min Off

Aim
Quads and Lungs

Mobility
Couch Stretch
Calf Stretch

Wednesday

Strength
5 Rounds of:
6 Box Dips
6 Arnold Press

Metcon
3 min work 1 min rest
15/12 Cal Ski
4 Strict Deficit Handstand Push Ups
15/12 Cal Row
4 Strict Pull Ups

Aim
Shoulder Endurance

Mobility
Ring Pec Stretch
Banana Stretch

Thursday

Metcon
Paris Mon Ami?
50 Double Kettlebell Cleans 24/16kg
200 Double Unders
50 Double Kettlebell Presses 24/16kg
300m Farmer Carry 24/16kg
50 Wall Balls 20/14lb
400 Crossover Skips

Aim
Grip and Calf

Mobility
Forearm Stretch
Capsule Stretch
Calf Stretch

Friday

5 Rounds for time of:
5 Sumo Deadlifts
12 DB Front Rack Reverse Lunges

Metcon
1-2-3-4-5-6-7-8-9-10
Strict Toes To Bar
Power Cleans 70/47kg

After each round perform
1 Wall Walk

Aim
Power Development and Core

Mobility
Frog Stretch
Straight Leg Crossover Stretch

Saturday

Emom 11
Min 1: 20s Holds chin over
Min 2: 4 L-sit pull ups or Rings seated
Min 3: Rest

Metcon
Amrap 16
4 Chin Ups
8 Burpees
12 Sit Ups
16 Cal Ski/Row

Aim
Biceps and Core

Mobility
Ring Pec Stretch
Lat Twisting Stretch