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Week 44 - Day 1:
“Slutman Ladder Co. 27”
10:00 Amrap
30 Air Squats
10 Box Jump Overs
100m Run
5:00 Rest
5:00 AMRAP
10 Sit-Ups
10 Toes to Bar/ Rig Toes Touches
5:00 Rest
10:00 AMRAP
5 Sandbag Back Squats
10 Bag Step-Ups 24/20
15 Reverse Lunges
5:00 Rest
Repeat Previous 10:00 AMRAP
Day 2:
Warm-Up:
2 RNFT
100m Run
5 Burpees
10 Ring Rows @3131
PVC Mobility
+
Theraband Internal/ External Rotation + ATYs + Cuban Presses
Strength:
15:00
2 Strict Presses + 4 Push Presses No Tempo
Superset: 4/ Leg V-Ups Alternating + 10 Push-Ups @2222
Metcon:
“St. Arromand - NYPD Highway Patrol”
5 Rounds for Time
400m Run
10 Brute Force Burpees
50’ Sandbag Bear Crawls
Day 3:
Warm-Up:
50’ Tin Sodiers
50’ Staggered Toes Touches
50’ Inch Worm Walk-Outs
50’ Lunge With a Twist
50’ Banded Walks 2x
50’ Monster Walks
20/ Leg Banded Step-Outs
Strength:
Heavy Double Sumo- DL Aiming to progress Heavier than the previous week.
Metcon:
10-99
100 Sandbag Over Shoulder for Time
EMOM 5 Burpees over Bag