MONDAY

Workout of the day

STRENGTH
Strict Supinated Pull-up or Supinated Negative – 5×5
Anit Rotational Plank Hold (arms only) – 5×30″-45″

WOD
5RFT
8 Single Arm Kettlebell Cleans, L
8 Single Arm Kettlebell Front Rack Reverse Lunges, L
8 Box Jump-step down
8 Single Arm Kettlebell Cleans, R
8 Single Arm Kettlebell Front Rack Reverse Lunges, R
8 Burpees
*18′ cap

Strength & Conditioning

METCON
«ENGINE»
8 minutes
5 Burpee Box Jump Overs (24/20)
10 Suitcase Deadlifts/side
+
8 minutes
6 Burpee Box Step-ups
12 Single Arm Dumbbell Push Press/side
+
8 minutes
7 Kettlebell to Toes
14 Box Jump-step down

TUESDAY

Workout of the day

STRENGTH
Hang Power Clean – 5×5
or
2-Pos Clean – 5 sets

WOD
1-2-3-4-5-6-7-8-9-10
Dumbbell Push Press
-between rounds 10 Air Squats
*10′ time cap

Strength & Conditioning

STRENGTH
Paused Back Squat – 5×10
*heavier than one month ago

METCON
«F.Y. LEGS»
Tabata
– Jump Squats/Air Squat
Rest 1′
– Abmat Sit-ups
Rest 1′
– Jump Lunges/Reverse Lunge
Rest 1′
– Supermans
*19 mins

WEDNESDAY

Workout of the day

FOCUS
Double Unders Practice
Single Unders, Speed Steps or Double + Singles
«Flight Simulator»

WOD
Every 3 minutes for 24 minutes (8 sets)
Run 250m
10 Unbroken Thrusters (20-40kg)
6 Kipping C2B/Pull-ups/Jump C2B
*2′ time cap per round

Strength & Conditioning

STRENGTH
Tall Kneeling Push Press – 5×10-15
Russian KBS – 5×10-15

METCON
«BEAR COMPLEX»
12′ AMRAP
7 Dumbbell Bear Complex
7.5m Bear Crawl
7.5m Reverse Bear Crawl
*Dumbbell Power Clean + Dumbbell Thruster

THURSDAY

Workout of the day

STRENGTH
Press – Build to a tough set of 8 for the day, then perform 2×8 (drop set)

WOD
12 minutes for quality
3 Wall Walks
6 High Box Jumps (30/24)
9 Strict Pull-ups or Ring Rows

Strength & Conditioning

STRENGTH
10 minutes for movement
10 alt Cossack Squat
10 alt Crab Toe Touch
10 alt Russian Twists
+ Rowing Drills

METCON
«PAIR ROWS»
2 rounds with partner YGIG
Row 750m
Row 500m
Row 250m
*27′ cap

FRIDAY

Workout of the day

STRENGTH
Back Squat – Ev90″ 10×3 (70-80%)
*heavier than two weeks ago

WOD
Every 5 minutes for 20 minutes (4 sets)
1 Mile Assault Bike/Row 500m @85%
10 TNG Deadlifts (tough weight, good positions, ~70%)

Strength & Conditioning

STRENGTH
Turkish Get-up Sit Up – 5×5/side
Double Kettlebell Wall Sit – 5×45-sec

METCON
«BODY SPEED»
14′ AMRAP
50 Speed Steps/Single Unders
10 Skater Jumps
10 Tuck Crunches
10 Burpees

SATURDAY

Workout of the day

WOD
In Pairs (partition as needed)
For Time
1 round of
90/60 cals Row
90 Kettlebell Swings
-into-
2 rounds of
45/30 cals Row
45 Box Jump-step down
-into-
3 rounds of
30/20 cals Row
30 Wallball
*35′ cap

Strength & Conditioning

STRENGTH
Dumbbell Bent Over Row – 5×10
Plate Push-ups alt – 5×10

METCON
«SYNCHRO STYLE»
20′ AMRAP
10 Box Jump-step down
10 Medball Cleans
10 Medball Box Step-ups alt
10 Partner Medball Sit-ups
*all synchronization is at the top of the movement