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Day 1:
Warm-Up: Sandbag Bring Sally Up!
Core-Con:
5 Rounds For Quality
10/ Arm ½ Kneeling Bottom Up Kettlebell Presses Increasing
15 Strict Toes to Bar/ Rig Toe Touches
20 DB Box Step Overs
Metcon:
New York City: I Got Your 6 -Anniversary Workout
NEW BLOOD RISING
20:00 AMRAP With a Vest if Possible:
100m Run
20 Box Step Overs
10 Strict Pull-Ups
10 Bar Facing Burpees
Day 2:
Warm-Up:
5 Rounds
5 KB RDL
10 Russian KB
:30 KB Deadbug
10 Russian KB
5 KB RDL
Strength:
5x5 Sumo Deadift - Starting at Body Weight and Increasing to a heavy 5 for the day. Generous but safe builds
5x5 KB Seated Z Presses- AHAP
Metcon:
You are Never Alone: CALABRESE
37 Rounds for Time
1 Clean SB Clean
1 Front Squat
1 Back Squat
1 Clean
10 Cal AAB SPRINT
Day 3:
Warm-Up:
3 Rounds
10 Archer Ring Rows Alternating
10/Leg Step-Ups
1:00 Row ( Remember your 10x250m Row Splits)
Core-Con:
5 Rounds for Quality:
10 2x KB Sit-Ups
10/ Leg 2x KB Front Rack Drop Lunges
:20 Bar Hang
Strength:
15:00 To Work Toward a Heavy Triple Hang Power Snatch - Bench Mark Number
Metcon:
You Are Never Alone: Deputy Chief Silks
75 Power Snatches For Time at 75lbs/55lbs
EMOM - 5 Burpee Box Jumps