[RCC Plan] Week 27 – 2020

Warm Up

2 Rounds
20 Core Twists with Med ball
20m Lunges
5 Burpees

Skill
2 Attempts
Max reps Bench Press Unbroken (Bodyweigth)

Metcon – For Time –

AMRAP 20′

With Partner

20 Med Ball Clean 9KG Synchro
300m Run Synchro
40 Sit ups (Share)

Warm Up

3 Rounds
10 Wall ball 9/6KG
20 Cal Assault Bike
30 Sit ups

Skill
3 Rounds
01:00 Max Cal Assault bike
01:00 Max Meter Run

Metcon – For Time –

4 Rounds
Run 600m
15 Deadlift 100KG
Time Cap 20:00

Warm Up

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

After Skill with Stick or bar,

Skill

Build Heavy Power Clean
Time cap 15:00

Metcon – For Time –

4 Rounds
20 Pull Ups
40 Box Jumps
Time Cap 16:00

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Anthony Deghilage
@anthony.degh