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IGY6 Week 43 - Day 1:
Warm-Up:
5 Rounds
5 RIng Row/ Pull-Ups
10 Push-Ups with a :02 at the Top
15 Air Squats with a :02 in the bottom.
Strength:
3:00 - 1 Squat Every :15 x3
10lbs-20lbs Max Heavier than last time.
Metcon:
“The Herd”
100 Push-Ups
Every Break
10 DB Rows 50lbs/35lbs Per Arm
10 Burpees
10 Wall Balls
Day 2:
Warm-Up :
MiniBand Side March- 50’ Each Side
50’ Forward Monster Walk
50’ Reverse Monster Walk
10 Banded Forward Kicks/ SIde
10 Banded Back Kicks/ SIde
10 Banded Side Kicks/Side
+
Isometric Mobility
Strength:
Sumo Deadlifts - 20:00 To Build To a Heavy Double
Superset:
Landmine Rotations @3221 5/side x4 - Small Increases + 5 Rig Toe Touches @3131
Metcon:
“Lights and Sirens”
4 Rounds
400m Run
10 Hang Power Clean
5 Front Squats
1:30 Rest
NO RESTING RIGHT TO THE BAG
Warm-Up:
Smashwerx Shoulder + Wrist Distraction + Ankle Dosiflexion and Mobility
Strength:
Clean Complex
Hang Power Clean + Front Squat + Hang Power Clean + Front Squat + Shoulder to Overhead
Metcon:
Flatline and 10-84 Retest
100 Air Squats for Time - Every Minute on the Minute 5 Push-Ups