MONDAY

STRENGTH
3/4 sets, build a tough set for the day
12 Back Rack Reverse Lunges
10/12 V-Ups
10/12 Side Bend x side

METCON
Amrap 12
30-20-10
Double Unders *x 3
Wall Ball o Air Squat

Amrap 12
10-20-30
Box Jump Over
Burpees Slam Ball (no push ups)

Amrap 12
30-20-10
Cals
Hands off Push Ups

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TUESDAY

STRENGTH
5 x 1.1.1 Cluster

METCON
AMRAP 12 min
1 Cluster
2 Jerk
4 Hang Clean
8 Deadlift
Score: total load

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WEDNESDAY

STRENGTH
4/5 sets For Quality
4-6 Strict Pull Ups / Weighted
8-10 Single Arm Dumbbell Row x side
*minimum 90 sec rest
+
3 sets
Max Curl, any style

METCON
Every 3 min x 5
21-18-15-12, 3 reps less in every round
American Swing 24/16 kg
Pull Ups
Amrap cals machine o Burpees Shuttle Run

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THURSDAY

STRENGTH
Every 40 sec x 6 min 2 Power Snatch, unbroken
Every 30 sec x 6 min 1 Power Snatch
Every 20 sec x 3 min 1 Power Snatch
*rest 3 min between

METCON
Ingrid
10 Rounds For Time
3 Power Snatch 60/40 kg
3 Burpees Over the Bar
*10 min cap time, performance sub 7

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FRIDAY

STRENGTH
3/5 sets
12-16 Barbell Cossack Squat
10/15 Box GHD Sit Up
10 Barbell Curl
*rest 90 sec

METCON
3 Rounds Amrap (27 min)
1 min Dumbbell Step Over
1 min Toes to Bar
1 min Row

1 min Dumbbell Push Press
1 mim V-Ups
1 min Row

1 min Dumbbell Front Squat
1 mim Sit Up
1 min Row

—

SATURDAY

STRENGTH
Bodybuilding Session by Coach

METCON
30 min Amrap – T2
1000 mt Run
70 Cals
50 Box Jump
30 Feet Elevated Ring Row
10 Wall Climb o Inchworm Push Ups

---

GPP

—

TUESDAY

STRENGTH
3/4 sets
12 Rear Foot Split Squat (6/6), 30×1
6-8 Single Arm Kb Strict Press x side
10 Side Plank Crunch
*rest 90 sec

METCON
For Time
21-15-9
American Swing 24/16 kg
Box Jump
Hands Off Push Ups
500/400 mt erg o run after each set
*15 min cap time

—

WEDNESDAY

STRENGTH
4 sets
8 Bent Over Row
12/16 Tall Plank Drag
+
3 sets
12/15 Seated French Press
20 Seated Russian Slam Ball 10/10

METCON
15 min Amrap
35 Double Unders o 15 cals Erg
10 Devil Slam Slam ball
5 Deck Squat

—

THURSDAY

STRENGTH

STRENGTH
5 Rounds for Quality
12-10-8-8 DB Bench Press AHAP
Amrap Ring Row
10 V-Ups for Quality
*rest 90 sec between
+
100 Frog Pump

METCON
Ingrid
10 Rounds For Time
3 Devil Press
9 calories, any machine o 6 alt Reverse Lunges
*12 min cap time
**performance Weighted Lunges o 12 cals

—

FRIDAY

STRENGTH
4/5 sets
12 Heels Elevated RDL
10-12 Dumbbell Curl
20 Plate Weighted Crunch
*rest 90 sec

METCON
4 Rounds, 15 min
1 min Medball Hug Reverse Lunges
1 min D-Ball Clean
1 min Erg
1 min rest