Workout Of The Day – Week 10

DAY 1

Lundi 08 Mars 2021

Warm Up

3 Rounds
12 Plank to Pike to Knee Touch
00:15 Side Plank Left
10 Air Squats
00:15 Side Plank Rigth

Metcon – AMRAP –

5 Burpees
15 Air Squats
10 Pull Ups

Rest 05:00

Metcon – AMRAP –

10 Pull Ups
15 Pistols
5 Burpees

DAY 2

Mardi 09 Mars 2021

Warm Up

3 Rounds
Run 400m
20 T-Push Ups

Metcon – For Time –

21 – 18 – 15 – 12 – 9 – 6

Deadlift 100/70KG
Toes to Bar
Sit Ups

Time Cap 20:00

DAY 3

Mercredi 10 Mars 2021

Warm Up

3 Rounds

12 Kipping Activation
12 Jumping Squats
20 Shoulder Taps

Time Cap : 06:00

Skill

Complex Clean

1 Deadlift High Pull Clean Grip
1 Hang Squat Clean

Time Cap : 15:00

Metcon

AMRAP : 10:00

4 Chest to Bar
8 Alternating Kettlebell Snatch 32/24KG

DAY 4

Jeudi 11 Mars 2021

Warm Up

AMRAP : 05:00

4 Hand Release Burpees
12 Thrusters ( stick )
20 Alternating Reverse Lunges
12 Jumping Jack

Skill

3 Rounds
10 Banded Row
10 Banded Pull Down
20 Push Ups

Metcon – AMRAP : 08:00

20 Dumbbell Snatch 22,5/15
10 V-Ups
30 Double Unders

DAY 5

Vendredi 12 Mars 2021

OPEN 21.1 !

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.