2018 Cycle 1 Week 6 Day 4
Warm-up
<div class="soswodify_component_comment" . Warm-up
Slow 10 Minute Bike
Then
Steady Through
10 Kipping RIng Dips
20 Box Step Ups
10 Strict Handstand Push-Ups
Strength and skill
Back Squat (3×3 75%)
Conditioning
Metcon (3 Rounds for reps)
Conditioning
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike/row
10 Cleans 185/135lbs
Max Calories on Bike/row in remaining time
Rest 3:00
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike/row
10 Cleans 185/135lbs
Max Calories on Bike/row in remaining time
Rest 3:00
Accessory work
<div class="soswodify_component_comment" Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be the speed of kicks.
5b. Strength Accessory
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.