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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
12-9-6
Sandbag Deadlift
Sandbag Hang Clean
Sandbag Front Squat