[RCC Plan] Week 25 – 2020

Day 1

Warm Up

4 Rounds
10/ 10 T Push ups
20 Cal Row
01:00 Plate Hops
5 Push Press 20/15KG

Strength – 20:00

Max reps Pull ups Unbroken

Max reps Toes to Bar Unbroken

Metcon – For time –

With Partner

AMRAP 16:00
32 Med ball Clean 9KG (Share)
16 Burpees Over The Bar
16 Push Press 40/30KG

Day 2

Warmup
4 Rounds
:30 Assault Bike
:30 Inch Worms
:30 Jumping Jack

Strength
Deadlift
3 x 5 @74% +2.5KG

Metcon – For time –
2 Rounds – With Partner

1000m Row (Share)
40 Toes to Bar / Knees to Elbow (Share)
20 Sit ups Synchro
Run 300m for each athlete

Time Cap 20:00

Day 3

Warmup – 5 min
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

Weightlifting – 20:00
Clean – 1 RM

Aerobic Capacity – With Partner
Cash in:
100 Alternating DB Snatch 22,5KG
Then,
4 Rounds
50 Cal Assault Bike
25 Burpees Synchro

Time Cap 25:00

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Anthony Deghilage
@anthony.degh