Strict Season Week 7/8

Monday
Metcon
JT
21-15-9 Reps
Strict Handstand Push Ups
Ring Dips
Push Ups

Core/Health
5 Rounds:
5 Banded Nordics
10 Seated Leg Lifts

Tuesday
Strength
Back Squat
1-1-1-1-1-1-1-1-1-1

(Perform 10 Air Squats as active recovery after each back squat)

Aim
Strength

Mobility
Butterfly Stretch

Wednesday
Skill
Handstand Flutter Kicks

Metcon
“Qualia”
5 Rounds for Time
400m Run
5 Weighted Pull Ups 12.5/7.5Kg
15 V-Ups

Aim
Steady Work

Mobility
Hurdler Stretch

Thursday
Metcon
“Thicc Thirty”
30 Box Jumps 32/24″
30 Dumbbell Front Rack Lunges
30 Deadlifts 125/85Kg
30 Dumbbell Front Rack Lunges
30 Box Jumps 32/24″

Aim
Posterior Chain Development / Humility

Mobility
Crossover/Cactus Stretch

Friday
Metcon
“Sophia”
12-9-6 reps:
Calorie Bike
Power Clean 45/30Kg
-straight into-
12-9-6 reps:
Calorie Ski
Overhead Squat 45/30Kg
-straight into-
12-9-6 reps:
Calorie Row
Push Press 45/30Kg

Aim
Blood Flushing

Mobility
Straddle Stretch

Saturday
Metcon
“Tolsty”
AMRAP 20
10 Inverted Rows
20 Dumbbell Snatches
30 Double Unders

Aim
Base Fitness / Back Health

Mobility
Cactus Stretch
Calf Stretch

Aim
Base Fitness / Back Health

Mobility
Bully Stretch
Calf Stretch

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