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Strict Season Week 2/8

Monday
Metcon
“Snakes”
1,2,3…8.9.10
Strict Chin Ups
Dumbbell Front Squats 22.5/15Kg

Aim
Muscular Health / Patience

Mobility
Pigeon Stretch

Tuesday
Metcon
“Helena”
3 Rounds
400m Run
21 Abmat Sit Ups
12 Strict Handstand Push Up

Aim
Breath Control / Self-Talk

Mobility
Hurdler Stretch

Wednesday
Structure & Skills
1A) Sled March
3-4 x 50′
1B) Handstand Walk
3-4 x 50′

2A) Seated Sled Rope Pull
3-4 x 25′
2B) D-Ball Carry
3-4 x 50′

Mobility
Saddle Stretch
Shoulder Extension Stretch

Thursday
Strength
1A) Single Leg Romanian Deadlifts
4 x 8

2A) Dumbbell Straddle Press
4 x 8

Conditioning
12 Minutes
12 Calories Erg
12 Side Plank Twists

Mobility
Side Body Stretch

Friday
Metcon
“Messages In The Press”
AMRAP 16
8 Strict Pull Ups
16 Single Arm Dumbbell Overhead Lunges
24 Double Unders

Aim
Coordination / Positivity

Mobility
Half Moon Lat Stretch

Saturday
Metcon
“Sid”
30 Cal Assault Bike
30 Clean & Jerks 61/43Kg

Aim
Redline Workout!
How hard can you push yourself?

Mobility
Sealrocks

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