MONDAY

Workout of the day

STRENGTH
Suitcase Carry 5x15mt/side
Ring FLR 5×30-45-sec

WOD
5RFT
15m Dumbbell Front Rack Walking Lunges
5 Dumbbell Devil Presses
*12′ time cap

Strength & Conditioning

STRENGTH
Single Arm Row 3×8/side
Split Squat 3×8/side
Banded Face Pull 3×45-60-sec
Goblet Squat Hold 3×45-60-sec

METCON
Every 4 minutes for 12 minutes
Run 200m
10 Burpees Box Jumps

TUESDAY

Workout of the day

STRENGTH
Paused Front Squat 5×3

WOD
7 minutes AMRAP
5 Thusters (50/35)
7 Burpees over the bar (lateral)
9 Hang Power Cleans (50/35)
11 Burpees over the bar (lateral)

Strength & Conditioning

METCON
8′ EMOM
– 45″ Row
– 45″ alt Dumbbell Step-up
*one Dumbbell

2′ rest

8′ EMOM
– 45″ Row
– 45″ alt Dumbbell Snatch

2′ rest

8′ EMOM
– 45″ Row
– 45″ Plank Row
*change side each round

2′ rest

8′ EMOM
– 45″ Row
– 45″ Single Arm Dumbbell Push Press
*change side each round

WEDNESDAY

Workout of the day

SKILL
Kipping Pull Up
Hollow Rocks

WOD
«Chelsea»
30′ EMOM
5 Pull Ups
10 Push Ups
15 Air Squats

Strength & Conditioning

STRENGTH
Romanian Deadlift 5×10
Wall Sit 3×5-60-sec

METCON
4 sets (10 minutes)
30″ Squats
30″ Kettlebel Sumo Deadlifts
30″ rest
20″ Squat Jumps
20″ Russian Swings
20″ rest

THURSDAY

Workout of the day

STRENGTH
Hang Power Snatch 10×3

WOD
12′ AMRAP (Partner)
P1 – 8 Burpees + Dumbbell Hang Clean & Jerks (22/15)
P2 – Max Cal Assault Bike / Row

Strength & Conditioning

METCON
12′ EMOM
– 30″/45″ Wighted Plank Hold
– 30″/45″ Split Stance Suitcase Deadlift, L
– 30″/45″ Split Stance Suitcase Deadlift, R

12′ EMOM
20 Mountain Climbers
20 Russian Twists
20 Plate Ground to Overhead

12′ EMOM
– 30″/45″ Farmer Carry
– 30″/45″ Side Plank Raises, L
– 30″/45″ Side Plank Raises, R

FRIDAY

Workout of the day

STRENGTH
Bottoms Up Half Kneeling Press 3×6-8/side
Hollow Hold 3×45-60-sec
Reverse Hyper Hold 3×45-60-sec

WOD
21-18-15-12-9-6-3
Push Press (40/30)
Box Jump Step Down (24/20)
*15′ time cap

Strength & Conditioning

STRENGTH
Dumbbell Bench Press 5×10
Ring Row 3×8-12

METCON
10′ AMRAP
10 Dumbbell Hammer Curl & Presses
30 Plate Hops
10 Renegade Rows
30 Plate Hops

SATURDAY

Workout of the day

STRENGTH
Tall Clean 5×5

WOD
For time, T-2
Run 400m together
150 Wall Ball shots (20/14)
Run 400m together
150 Dumbbell Snatches (22/15)
Run 400m together

Strength & Conditioning

STRENGTH
See-Saw Press 4×12-16 alt
Single Leg Glute Bridge 4×30-sec/side
Suitcase Carry 4×30-45-sec/slide

METCON
For time
30-20-10
Medball Cleans
Burpees
*8′ cap

CASH OUT
30″ Hollow Rocks
30″ rest