RCC Plan – Week 24

Day 1

Warmup
AMRAP 6:00
20 Simple Unders
10 Knees Touch
10 Kip to Swing
10 ALT Single Leg Box Step-Ups

Strength
Front Squat
6×6 @70% of your 1RM

Metcon – For time –
AMRAP 24:00
2 – 4 – 6 …
Toes To Bar
Air Squats
Kettlebell Swing RU 24/16KG

Day 2

Warmup
4 Rounds
:30 Assault Bike
:30 Burpees
12 Ring Row
00:15 Hand Stand hold
12 Good morning

Strength
Deadlift
6×6 @70% +2.5KG

Metcon – For time –
3 Rounds
50 Thrusters 20/15KG
Run 900m
For Time
Time Cap 25:00

Day 3

Warmup
24/20 Cal Ski Erg
12 Push press Empty Bar
30 Squats
5 Inch Worms
12 Push press Empty Bar
24/20 Cal Ski Erg

Strength
Shoulder Press
5×6 @60% of your 1RM

Or 1 RM

Aerobic Capacity
For time
10 Rounds
150m Run
20 Cal Ski Erg
Rest 1:1

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Anthony Deghilage
@anthony.degh