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Week 56 - Day 1:
We apologize for the delay in programming.
Strength:
5x5 Back Squat @33x1 Go by feel. If feeling good to great build off of last weeks number. Small gains lead to big Results.
Superset:
5x 1:00 Max KB or DB Hold
Metcon:
The American Nightmare
25ft OH Walking Lunge
15 SA Thrusters R
25ft. OH Walking Lunge R
15 SA Thrusters L
25ft OH Walking Lunge L
12 SA Thrusters R
25ft OH Walking Lunge R
12 SA Thruster L
25ft SA Thrusters L
9 SA Thrusters R
25ft OH Walking Lunge
9 SA Thruster L
Day 2:
Strength:
5x5 Sumo Deadlift 5x5 @65%-75%
Superset:
Double KB 5/Leg X5 Reverse Drop Lunges. Per Working set.
Metcon:
The Carry Down - Refer to google drive for the tile and workout description.
Day 3:
Warm-Up:
4 Sets
5/Side Halo Rotations
10 Double KB Sit-Up
5 Pull-ups or Archer Ring Row
Mobility:
Theraband- 10 Reps Each
ATYs
Back Circles
Internal/External Rotations
Resistance Band wrist distraction.
Strength:
20:00 Working Window
Establish a Heavy Double Strict Press
Establish a Heavy Double Push Press
Metcon:
Cinquanrtacinque
1-2-3-4-5-6-7-8-9-10
Bear Complex
Brute Force Burpees
IGY6 Week 57 - Day 1:
Warm-Up:
5:00 Bike - Last 1:00 Sprint
5:00 Row - Last 1:00 Sprint
Strength:
Back Squat - 4x4 @ 75%-80% @33x1
Superset:
5x5 Seated Z-Press into KB Sit-ups.
Metcon:
Collingwood Underground
3 RFT
20/18 Cal Row
10 Sandbag Bear Squats
200’ Sandbag Belly Carry AHAP
20 Push-Ups
Day 2:
Warm-Up:
8:00 of Work
10 Alternating KB Box Step -Ups
5/Arm SL RDL
5 Rig Toes Touches @3231
Strength:
5x5 Sumo - DL Building off of last week’ numbers.
Metcon:
The Aerial - We have a tile.
Day 3:
Warm-Up:
4 Sets
5/Side Halo Rotations
10 Double KB Sit-Up
5 Pull-ups or Archer Ring Rowz
Mobility:
Theraband- 10 Reps Each
ATYs
Back Circles
Internal/External Rotations
Resistance Band wrist distraction.
Strength:
Strict Press 5x5@ 75%
Push Press 5x5@ 75%
Metcon:
Manchester Truck 2
15 Thruster @75 lbs
15 Lateral Burpees
10 Thrusters at 95lbs
15 Lateral Burpees
5 Thrusters at 125lbs
15 Later Burpees
Week 58 - Day 1:
Warm-Up:
10:00 Row - Moderate Pace. Breathing should be some what labored.
Strength:
Back Squat 4x4 @ 77%-82% @33x1 - Yes we are getting that specific.
Super Set:
4x5 Seated Z-Press into KB Sit-Up.
Metcon:
“The Wild Thing” - A workout we never wound up doing due to losses in the NYPD.
Day 2:
Warm-Up:
4 Sets
5/Arm Half Kneeling Landmine Presses @3121
5/ Leg Landmine RDL @4141
10 Banded Good-Mornings
100m Run
Strength:
5x5 Sumo Deadlifts- 80%-85% We are working at a heavier weight for volume. Rest as needed between sets.
Metcon:
St. Florian Fitness
4 Rounds
15/12 Cal Row
15 Wall Balls
10 Pull-Ups/ Ring Rows
10 Push-Ups
2:00 Rest