MONDAY

Workout of the day

STRENGTH
Every 2′ x 5
1 Power Clean
1 Hang Squat Clean
2 Front Squats

WOD
For time
30 Power Cleans 50/35
60 Wall Ball shots
50 Power Cleans 50/35
80 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
buy in 35 Down Ups
15 KB Sumo Deadlifts High Pull
50 Air Squats
15 KB Sumo Deadlifts High Pull
40 Air Squats
15 KB Sumo Deadlifts High Pull
30 Air Squats
15 KB Sumo Deadlifts High Pull
20 Air Squats
by out 35 Down Ups

TUESDAY

Workout of the day

WOD
0-10
Run 500 mt
Amrap
30/25 cals Row
30 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

10-13 rest

13-23
Run 500 mt
Amrap
30/25 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

23-26 rest

26-36
For time
Run 500 mt
30/25 cals Row
30 American Swings 24/16
20 Strict Handstand Push Ups
20 Dumbell Step Overs

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
24 Lunges
24 Push Ups
24 Sit Ups
24 mt Bear Crawl
24 cals Row

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 4/6
rest 90″

WOD
Amrap 15′
100 mt Farmer Carry
15 cals Bike
18 Chest to bar
21 Sit Ups

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
– 1′ Box Jumps
– 1′ Sit Ups
– 1′ Double Unders
– rest

THURSDAY

Workout of the day

STRENGTH
3 x 3 Push Presses
1 set every 2′
4 x 2 Push Jerks
1 set every 2′

WOD
5 rounds for time
10 Shoulder to Overheads
10 Burpees over the Box

Strength & Conditioning

STRENGTH
Upper body

METCON
For time
21-18-15-9-15-18-21
American Swings
Cals Row
*alternating with a partner

FRIDAY

Workout of the day

WOD
5 rounds
1′ Man Maker Double Squat no Thruster
1′ cals on machine
1′ Dual KB Rack Wall Sits
1′ Toes to bar
1′ Double Unders
2′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
200 mt Run
21 Burpees over the bar
200 mt Run
15 Burpees over the bar
200 mt Run
9 Burpees over the bar