[RCC Plan] Week 32 – 2020

DAY 1

Warm Up

2 Rounds
20 Squats
20 Good Morning
10 Cal Machine

Skill

Recherche du 2 RM Thruster

Metcon – For time –

With Partner

3 Rounds
30 Sumo Deadlift High Pull 60/40KG
30 Sit ups Synchro
60 Push Ups

Time Cap 17:00

DAY 2

Warm Up

01:00 Ski Erg
01:00 Row
O1:00 Run

Skill

Bench Press
3 x Max Reps Unbroken – Bodyweight or 70% BW

Metcon – For time –

Fran Officiel

21- 15 – 9
Thursters 42,5/30KG
Pull Ups

Time Cap 10:00

DAY 3

Warm Up

Run 900m (Team)
40 Jumping Jack Synchro
30 Push Ups Synchro

Metcon AMRAP 40:00

With Partner

21/15 Calorie Row (Each)
15 Power Clean 70/55KG (Share)
9 Box Jump Overs – High (Each)
Run 300m (Synchro)

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Anthony Deghilage
@anthony.degh