MONDAY

Workout of the day

STRENGTH
Every 90″ x 12′
from 0 to 6 – 3 Squat Cleans
from 6 to 12 – 2 Squat Cleans

WOD
For time
100 Hang Cleans
*every break perform:
12 Lunges, 15 Air Squats
Cap time 15′
rx 50/35
scale for weight and reps (75)

Strength & Conditioning

STRENGTH
Upper body and core

METCON
40″ on 20″ off
Box Jump
Russian Swing or Double KB Swing
Hands Off Push Up
D.U. or Single Under

TUESDAY

Workout of the day

WOD
1000 mt Run
50 Burpees
4 rounds
10 KB Snatch each arm
50 Double Unders
50 Burpees
1000 mt Run

CASH OUT
100 Hollow Rock

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
150/100 mt Row or Run
9 Burpees Tuck Jump
15 Sit Ups
rest 30″

WEDNESDAY

Workout of the day

STRENGTH
Bench Press
8-6-4-4

WOD
3 rounds for time
40 mt farmer carry – go heavy –
35 Wall Ball shots
15 Chest to Bar
Cap Time 12′

CASH OUT
Run, Row or Bike for 5′

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
200 mt Run or Row
10 Ring Row feet on Box
20 Mountain Climbers
10 DB Push Presses
20 DB Deadlifts

THURSDAY

Workout of the day

WEIGHTLIFTING
3 x 6 Sots Presses
3 x 4 Snatch Balances

WOD
Power Snatches
3-6-9-12-15
Box Jump Overs
15-12-9-6-3

Strength & Conditioning

STRENGTH
Upper and lower body

METCON
500 mt Run
5 rounds
15 Wall Ball shots
15 KB Deadlifts
500 mt Run

FRIDAY

Workout of the day

WOD
From 0 to 7
Row 1 mile
amrap Bburpees over the Bar

from 7 to 10
rest

from 10 to 20
amrap
10 Synchro Deadlifts
15 Synchro Push Ups
30 Synchro Air Squats

from 20 to 23
rest

from 23 to 30
Row for cals while the partner handstands hold

Strength & Conditioning

STRENGTH
Core

METCON
5 rounds
1′ Dumbell Step overs
1′ cals Machine
1′ Burpees no Push Ups
1′ rest