[RCC Plan] Week 26 – 2020

DAY 1

Warm Up
3 Rounds
300m Run
12 Push Ups
30 Squats

Build Muscles
6 Rounds
8 Bench Press BW Or less
8 Burpees
Rest 01:00 btw each round

Aerobic Capacity

For time
10 Rounds
150m Run
15 Box Jumps
Time Cap 20:00

DAY 2

Warm Up
30 Squats
3 x 5 reps Kip to swing
10 Push ups
20 Cal Assault, bike, Row…

Skill
Build One Heavy Thruster

Time 20:00

Metcon – For time

10 – 9 – 8 … 3 – 2 – 1
Thrusters 40KG
Sit ups
Burpees Over the Bar //

Time cap 15:00

DAY 3

Warm Up
2 Rounds
10 Back Squat (Empty bar)
10 Inch Worms
20 Alternating Box Steps

Skill
Back Squat
2 x Max De Reps Unbroken with Bodyweigth

Metcon – For time

Amrap 20:00

12 Toes to Bars
8 Sit ups
20m Overhead Dumbbell Lunges 22.5KG


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Anthony Deghilage
@anthony.degh