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IGY6 Strength and Conditioning Week 53

June 23, 2019

 

 

 

 

 

Day 1:

 

Warm up: Bring Sally up with empty bar. YouTube the warm-up. This was huge in the functional fitness world for a long time.

 

Mobility- Hip Opener mobility.

 

Core - Con:

4 Sets

:60 Wall Sit

:30 Hollow Hold

:20 L-Sit Hold or Knee Tucks

 

Strength:

3x 14 reverse lunges with bar in front rack ( increase the weight for each set)

 

METCON:

The FIRE GROUND GRIND

 

Partner wod: 14 min AMRAP

30 dubs

10 power snatch 75/55

5 lat burpee over bar ( I want your rounds under :50 sec)

 

Rest 4 minutes

5 min max reps sandbag burpees Clean and Jerk over shoulder

 

( goal is over 30 reps with heavy bag over 100 lbs for you) - Torres ONLY

 

Day 2:

 

Warm-Up:

 

EMOM 10

Odd- 10 Air Squats + 5 Box Jumps

Even- 10 Russian KBS + 10 American KBS

 

Core-Con:

5 Rounds for Quality

:30 Ring Plank

10/arm Hollow Hold Single Arm KB Bench Press

10/ Leg Landmine RDL @3121



 

Strength:

 

15:00 of Work

Sumo Deadlift - Heavy Double BENCH MARK NUMBER- This is the number we will be working off of moving forward


 

Metcon:

Caddy - Performed in Memoriam of P.O Caddy

 

3:00 AMRAP

10 Bag Back Squats

10 Burpees to a Plate

 

2:00 Rest

 

3:00 AMRAP

12 Sandbag Shoulder Lunges Alternating

3 Sandbag Box Step-Ups

 

2:00 Rest

 

3:00

Double Sandbag Reverse Drags 50’

 

Day 3:

 

Warm-Up:

5:00 Easy Pace on the assault bike.

1:00 HARD

 

Mobility:

 

The Jobes

 

Core Con:

 

4 Sets

 

6/Arm Half Kneeling Landmine Presses - Starting at the top @31x1

10 Rig Toes Touches

6 Supine Grip Barbell Bent Over Rows. Start with empty bar.

 

Strength:

 

Every :90 for 6 Sets

 

3 Hang Power Snatch Increasing

 

Metcon:

 

The Herd

100 Push-Ups for Time

 

Every Break

10/ Arm Bent Over ROWS 50/35

10 Wall Balls

10 Burpees

 

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