Front Squat & Deadlift Cycle Week 1

Monday

Metcon
Strength
Front Squat 8-8-8-5-5
DB Bench 8-8-8-8-8

Conditioning
4 Strict Pull Ups
8 Cal Air Bike
12 Weighted Sit Ups 15/10kg

Aim
Strength & Sweat

Mobility
Pec Stretch
Quad Standing Stretch

Tuesday

Metcon
Prospect theory
5 Rounds For Time
10 Cal Ski/Row
20m Burpee Broad Jumps
30 Crossovers
20m Sand Bag Carry
10 Cal Ski/Row

Aim
Engine Builder

Mobility
Halfmoon Stretch
Bretzzel Stretch

Wednesday

Metcon
Strength
Deadlift 8-8-8-5-5
Ring Dips 5-5-5-5-5

Conditioning
8 Shuttle Runs
6 Strict Leg Raises/Knee Raises
4 Dumbbell Thrusters 22.5/15kg

Aim
Strength & Sweat

Mobility
Straddle Stretch
Ring Pec Stretch

Thursday

Metcon
Flutterby
Buy in 1Km Run
5 round of:
5 Power Snatch 52/36kg
5 Strict Pull Ups
5 Strict Hand Stand Push Ups
Cash out 20 Burpee Wall Balls 20/14lbs

Aim
Skill work while out of breath

Mobility
Samson Stretch
Bretzzel Stretch

Friday

Metcon
Strength
Bulgarian Squat 5×8+8
Barbell Row 8-8-8-8-8

Conditioning
30 Box Jump Overs 20/24”
40 Cal Ski/Row
50 Double Unders

Aim
Strength & Sprint

Mobility
Box Pigeon Stretch
BOX Shoulder Stretch

Saturday

Metcon
Legolas
1 Legless Rope Climb
9 Burpees Over The Bar
7 Power Clean 70/47kg
7 Chest To Bar Pull Ups

Aim
Grip Endurance & Pacing

Mobility
Seal rock Stretch
Figure Four Stretch