Strict Season 7

Monday
Metcon
“Six-Five, Blue Eyes”
400m Run
21 Push Ups
21 Power Snatches 40/25Kg
400m Run
15 Strict Ring Dips
15 Power Snatches 50/30Kg
400m Run
9 Strict Handstand Push Ups
9 Power Snatches 60/35Kg

Aim
Shoulder Strength & Power

Mobility
Ring Pec Stretch

Tuesday
Metcon
“Hailey”
AMRAP 8
7 Toes to Kettlebell
10 Cal Ski/Bike
-rest 2 minutes-
7 Strict Pull Ups
10 Cal Ski/Bike

Aim
Play & Core Development

Mobility
Capsule Stretch
Butterfly Stretch

Wednesday
Strength
Front Squat
10-8-6-4-2

Conditioning
50 Pistols
50 Burpees

Mobility
Pigeon Stretch

Thursday
Structure
“imgonnagetyouback”
3 Rounds
250m Row
12 Dumbbell Bench Presses
25′ Seated Sled Rope Pull

3 Rounds
250m Ski
50′ Overhead/Suitcase Walk
Max Strict Pull Ups

Mobility
Twisting Lat Stretch

Friday
Metcon
“Fifth Harmony”
5 Rounds:
1 Minute Air Bike
1 Minute Double Unders
1 Minute Kettlebell Swings
1 Minute Rest

Aim
Breathing Control
Can you get better each round?

Mobility
Bretzel Stretch

Saturday
Metcon
“Billy Idol”
200m Run
2 Wall Walks
10 Dumbbell Front Rack Lunges
400m Run
4 Wall Walks
10 Dumbbell Front Rack Lunges
600m Run
6 Wall Walks
10 Dumbbell Front Rack Lunges
400m Run
4 Wall Walks
10 Dumbbell Front Rack Lunges
200m Run
2 Wall Walks
10 Dumbbell Front Rack Lunges

Aim
Bracing
Can you run hard today and still keep a tight core?

Mobility
Hurdler Stretch
Wall Pec Stretch

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