Strict & Strong Week 6

Monday

Metcon
Solstice
30 Burpee over dumbbells
100 Double unders
30 Sit ups
100 Crossovers
30 Dumbbell snatch 22.5/15kg
100m Farmer carry 32/24kg

Aim
Self talk Monday

Mobility
Calf stretch
Halfmoon stretch

Tuesday

Strength
Front Squat
3-3-1-1-1

Metcon
5 Rounds of:
200m run
15/12 Cal ski

Aim
Squat & sprint

Mobility
Couch stretch
Wall hinging stretch

Wednesday

Strength 5 rounds
Min 1: 5 Ring dips
Min 2: 10 Floor press

Metcon
6 Rounds of:
3 Chest to bar chin up grip
3 Power clean 70/47
300m row

Aim
Muscle endurance

Mobility
Pec stretch
Banana stretch

Thursday

Strength 5 rounds of
Min 1: 3 L seated ring pull ups
Min 2: 10m Sled pull

Metcon
Amrap 14
5 Strict handstand push ups
500m C2bike
5 Strict toes to bar

Aim
Shoulder endurance

Mobility
Capsule stretch
Samson stretch

Friday

Strength
Sumo deadlift 3.3.1.1.1
Reverse Lunges 12

Metcon
For time :
21-18-15-12-9-6
Box jump overs 24/20”
Wall balls 20/14lb

Aim
Strength test

Mobility
Bretzel Stretch
Pike calf stretch

Saturday

Tabata
L sit hangs
Hollow rocks

Metcon
Switchers
A: 300m row
B: Burpee bar tap
B: 300m row
A: Burpee bar tap
A: 300m run
B: Sandbag clean
B: 300m run
A: Sandbag clean

Aim
Engine builder

Mobility
Straddle stretch
Break dance stretch