Front Squat & Deadlift Cycle Test Week

Monday

Metcon
Diatribe
2 Strict Ring Muscle Ups
10 Dumbbell Shoulder to Overhead 20/12/5kg
20 Double Unders
10Cal C2Bike
5 Rounds work for 3 min rest for 2 min

Aim
Shoulders & Heart Rate Spike

Mobility
Ring Lat Stretch
Rig Calf Stretch

Tuesday

Metcon
Stronger
Front Squat 3-3-1-1-1
Dumbbell RDL 5-5-5-5-5

Happier
4 Shuttle Runs
8 Russian Twists
4 Burpee Pull Ups

Aim
Test

Mobility
Couch Stretch
Wall Hinging Stretch

Wednesday

Metcon
Snake oil salesman
6 Rounds for time of :
6 Power Snatch 43/29kg
6 Toes To Bar
250/200m Row/Ski

Aim
Core Control

Mobility
Straddle Stretch
Capsule Stretch

Thursday

Metcon
Sagacious
Amrap 8
3 Strict Hand Stand Push Ups
6 Dumbbell Power Cleans 22.5/15kg
Rest 2 min
Amrap 8
3 Strict Pull Ups
6 Dumbbell Snatches 22.5/15kg

Aim
Shoulders & Quads

Mobility
Ring Pec Stretch
Bretzell Stretch

Friday

Metcon
Stronger
Deadlift 3-3-1-1-1
Alt Single Arm Dumbbell Bench 8-8-8-8-8

Happier
8 Cal Air Bike
12 Single Kettlebell Box Step Overs 20/12”
16 Kettlebell Pas Throughs

Aim
Test

Mobility
Box Hamstring Stretch
Box Pigeon Stretch

Saturday

Metcon
Ambivalent
4 Rounds for time of:
2 Wall Walks
6 Clean 61/43kg
12 Cal Row/Ski
2 Strict Chest To Bar Pull Ups
6 Jerk 61/43kg
12 Cal Ski/Row

Aim
Clean and Jerk under fatigue

Mobility
Straddle Stretch
Hurdle Stretch

Hyrox Sim Saturday 18th Oct @12 noon!