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IGY6 Fitness Weeks 47 & 48


IGY6 Week 47 Day - 1:

Warm-Up:

4 Rounds

:30 Bar Hang

50 Singles/ Double Unders

10 Jump Lunges

10 Dynamic Straddles

:30 Squat Hold

Strength:

Back Squat Establish Heavy set of 3 Back Squats

Then take 50% of Establish Weight - 1 Set for Max Reps

Metcon:

“The Floor Above”

Every Minute on the Minute Until Failure

1 Bag Slam + 1 Lateral Burpee

Increasing 1 Rep per movement per round.

Day 2:

Warm-Up:

3 Rounds for Quality

10/ Arm Half Kneeling DB Press 35/25

10 Plank to Push-Ups

:30 Hollow Hold

10 Barbell Good Mornings

10 Barbell Romanian Deadlifts

Strength:

20:00

5x3 at 80% Sumo Deadlift

Superset:

Max Reps Pull-Ups/ Ring Rows- If you have less than 5 strict pull-ups. Give us every rep you have then burn out on the

Superset:

Max Effort Pull-ups. If less than 5 strict pull-ups give us what you have and then burn out on ring rows.

Metcon:

“Death By Brute Force”

Until Failure

1 Sandbag Power Clean

1 Sandbag Push Press

1 Front Squat

1 Back Squat

Day 3:

Warm-Up:

2 Rounds:

200m run

:30 hollow hangs (bar hangs)

100m run

10 wall balls

A.Mobility - Theraband and Hip Openers + Posterior Chain Activation