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Week 55 - IGY6 Strength and Conditioning

NYC IGY6 Week 55 - Day 1:

Warm-Up:

3 Rounds

5 Goblet Squats with a :05 Pause in the bottom.

10 Dynamic Straddle Stretches

5/Leg Non alternating Box Step-Ups

Mobilty:

1:00/ Side Pigeon

:30/ Side Worlds Greatest Stretch

1:00 Frog Pose

:30/ Side Static Scorpion Pose.

Strength:

Back Squat 5x5 @33x1 No more than 70% of Heaviest Recorded squat. If no weight recorded start at 75% of bodyweight and go by feel.

Superset:

For each working set 1:00 Double KB or Farmers Carry Hold. 70lbs/50lbs DB or 70lbs/53lbs KB

  • If 1 minute is not achieved record time held. Do not exceed 1 minute.

Metcon:

50-40-30-20-10

Air Squats

100m Sandbag Burden Run between sets.

Workout finishes with the burden run.

15:00 Time Cap

Day 2:

Warm-Up:

5:00 Rowing

5:00 Bike

Mobility:

Dynamic gym length movements.

“Brooklyn Takes Canada”

50-40-30-20-10

Air Squats

100m Burden Run in Between sets.

Finish with the Run.


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