Strict & Strong Week 5

Monday

Tabata
Ring support holds
Bench dips

Metcon
6 rounds for time
3 Strict pull ups
3 Power Cleans 84/56kg
300m Run

Aim
Triceps & power development

Mobility
Pec stretch
Banana stretch
Calf stretch

Tuesday

EMOM 15
Min 1: 20s Chin over bar holds
Min 2: 10 Straight arm lat pull down
Min 3: 10 Straddle row
Min 4: Rest

Metcon
Amrap 14
5 Strict handstand push ups
25 Double unders
50m Farmer Carry 32/24kg

Aim
Shoulder & grip endurance

Mobility
Capsule stretch
Halfmoon stretch

Wednesday

Strength
Sumo deadlift 5×3
Goblet cossack lunges 6+6

Metcon
Amrap 15
2 Wall walks
6 Strict toes to bar
12 Box jump overs 24/20”

Aim
Posterior chain & core

Mobility
Bretzel stretch
Samson stretch

Thursday

Tabata
L sit taps over kettlebell
Russian twists

EMOM 9
30s Bench toes to bar
12-12 Wood chops
1 min rest

Metcon
Flamingo
A: 4 Rounds for max reps
1min Max cal row
2min rest
B: 4 Rounds for max reps
1min Max cal c2bike
2min rest

Aim
Core & recovery

Mobility
Couch stretch
Wall pec stretch

Friday

Strength
Front Squat
6×3

Metcon
Isabel
30 Snatches 61/43kg

Aim
Squat & barbell cycling

Mobility
Samson stretch
Straddle stretch

Saturday

Metcon
… on a mission
For time:
65 Sit ups
55 Double kettlebell swings 24/16kg
45 Push ups
35 Burpee over the kettlebell
25 Double kettlebell push press 24/16kg
15 Shuttle runs
5 Strict ring muscle ups

Aim
Talk positive to me

Mobility
Scorpion stretch
Seal stretch