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IGY6 Strength and Conditioning Week 53

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