Semi Strict Season & CFI Games Prep, Week 7

Monday

Metcon
Carpe Diem
10 Rounds of:
1 Strict Ring Muscle Ups
3 Deadlifts 82/55kg
5 Lateral Burpees Over The Bar

Aim
Skill Under Fatigue

Tuesday

Metcon
Frantoto
21-18-15-12-9-6-3
Toes To Bar
Dumbbell Thrusters 15/10kg

Aim
Core and Shoulder/ Red Zone

Wednesday

Metcon
Strength
1 RM Clean and Jerk
1 RM Back Squat

Aim
Strength

Thursday

Metcon
Veni, Vidi, Verti
20 Pull Ups
30 Cal Assault Bike
40 Chest To Bar Pull Ups
50 Cal Ski
60 Wall Ball 20/14lbs
70 Cal Row

Aim
Positive self talk

Friday

Metcon
A Beautiful Mind
3 Rounds of:
200m Run
20 Single Arm Overhead Lunges 22.5/15kg
200m Run
20 Shoulder To Overhead 22.5/15kg
200 Run
20 V-Ups

Aim
Unilateral Work & Sprint

Saturday

Metcon
“Terror Squad”
AMRAP 20
5 Wall Facing Handstand Push Ups
10 Pistols
15 Snatches 50/35Kg
5 Wall Facing Handstand Push Ups
10 Pistols
13 Snatches 60/40Kg
5 Wall Facing Handstand Push Ups
10 Pistols
11 Snatches 70/45Kg
5 Wall Facing Handstand Push Ups
10 Pistols
9 Snatches 80/50Kg

Aim
Technical Efficiency