MONDAY

Workout of the day

STRENGTH
Sumo Deadlift
build up 5 Heavy Reps*
*5 High Seated Box Jumps after each set
Time cap is 12/15 minutes depending on the previous warm up
We suggest from 4 to 6 attempts at least, depending on the previous warm up

WOD
12′ amrap
90″ on 30″ off
15 Unbroken American Swings
30 Double Unders

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 15’*
T-2 you go I go
15 Wall Ball shots
12 Sit Ups
9 Push Ups
*Emom 4 Burpees over the partner

TUESDAY

Workout of the day

WEIGHTLIFTING
Every 90″ x 6
Pull + Hang Power Snatch + Balance

WOD
T-2
21-15-9
Hang Power Snatch
Overhead Squat
Athlete A 21 Hang Power Snatches
Athlete B 21 Hang Power Snatches
Athlete A 21 Overhead Squats
Athlete B 21 Overhead Squats
etc.

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
10 Burpees over the Dumbells
20 Dumbell Snatches alt
200 mt Run

WEDNESDAY

Workout of the day

METCON
For cals:
4 rounds
2′ on 2′ off
For mt:
3 rounds
2′ on 2′ off
farmer carry, change every 20 mt
For reps:
2 rounds
2′ on 2′ off
Burpees over the Row

Strength & Conditioning

STRENGTH
Lower body

METCON
1000 mt Run
35 Plate Steps Over
10 Wall Climb / 20 Floor Climb

THURSDAY

Workout of the day

STRENGTH
Every 2′ x 5 rounds
3/5 Strict Presses Across*
rest 2′
Every 2′ x 5 rounds
3/5 Weighted Strict Chest to Bar
*from ground

WOD
For time
9-7-5-7-9
Shouder to Overhead
Bar Muscle Up
200 mt Run after each set

Strength & Conditioning

METCON
Amrap 20′
10 DB Push Presses each side
15 Box Jumps
15 American Swings

CASH OUT
Beach session

FRIDAY

Workout of the day

WEIGHTLIFTING
Clean
Every 45″ x 8
1 Squat Clean

WOD
Every 7′ x 3
Run 500 mt
30 Wall Ball shots
20 Burpees
10 Cleans 80/60

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
45″ on 15″ off
Row
Air Squats
Plank