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IGY6 Fitness: Strength and Conditioning Week 51

IGY6 Week 50 - Day 1:

Warm-Up:

3 Rounds of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Core-Con:

Tabata KB Deadbugs

Strength:

18:00 Back Squat - Set of 5 for the Day @3331 - AHAP for the Day- Push Yourself.

Metcon:

IGY6 FST - The Truck

3 Rounds

1:00 Maul To Tire Hits

1:00 Box Step-Up w/ Sandbags

1:00 Farmers Hold Lunges

1:00 DB Snatches 50/35

1:00 Sit-Ups

1:00 Rest

Day 2:

Warm-Up:

5:00 Row

5:00 Bike

100m Run

Core Con:

1:00 On / 1:00 Off For 6 Rounds Plank Holds

Strength:

Sumo- Deadlift Heavy Triple By Feel

Metcon:

Motivation Alley

8:00 AMRAP

10 Ring Push-Ups

50’ Sandbag Drag

100m Run

Day 3:

Warm-Up:

8:00 Flow

10 Heavy Russian KBS

5/arm Over Head KB Lunge

10 Box Jump Step-Downs

Core Con:

Double Tabata Alternating Planks.

Strength:

3 Position Snatch 15:00 To a Challenging Set- Last Week before we focus On Hang movements from above the knee. Explosiveness from the hip should not be alien to anyone.

Metcon:

OPERATION NEPTUNE

Without Dropping the Bag

5 Rounds