MONDAY

STRENGTH
4 sets
6 Back Squat
12 Stiff Leg Romanian DL*
*after last 2 sets

METCON
In 17 min T-2
1 mile Run for time (together)
1 min rest
In the remaining time
Amrap
12 Syncro Dumbell Snatch, alt
15 Syncro Dumbbell Goblet Squat
30 Double Unders each relay style

—

TUESDAY

STRENGTH
3 x 6 Scarecrow Clean
3 x 6 Drop Jerk
G2O Cycling practice

METCON
3 x 4 min Amrap, 1 min rest between
7 Clean and Jerk, any style
9 Burpees over the Bar

min 0-4 60-40 kg
min 5-9 70-50 kg
min 10-14 80-55

Cash Out
7/10 min
45 sec bike easy pace
45 sec stretch

—

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Protocol Day 3

METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up
6 Box Jump Over
12 American Swing
*20 min cap time

—

THURSDAY

STRENGTH
Every 4 min x 4
5 Tuck Lever Raise (30X1)
20 m Crossbody Carry
10-15 Sit Up Throw

METCON
Every 7 min x 3
15 Synchro T2B
30 Partner Wall Ball
60 cals

Finisher:
Tabata plate Z Press

—

FRIDAY

STRENGTH
Every 90 sec x 5-6
2 Deficit Muscle Snatch1 Deficit Power Snatch

Every 90 sec x 5
4 Snatch Deadlift from Deficit

METCON
20 min Emom
Min 1: 5 Power Snatch 50-35 kg
Min 2: 10 Push Ups
Min 3: 15 V-Ups

—

SATURDAY

STRENGTH
3 Sets
10/10 RNT Split Squat
10/10 Palloff Press
+
3 Sets
12 Goblet Cyclist Squat
12 Weighted Deadbug

METCON
For Time: (T-2)
50 – 40 – 30 -20 – 10
Thruster 40-25 kg
cals row
*15 min cap time

---

GPP

—

MONDAY

STRENGTH
5 x 5 Trap Bar Deadlift
+
3 sets
10 Reverse Hyperextension
10 Single Leg Glute Bridge (leg crossed)

METCON
12 min Amrap
9 Devil Slam Ball
12 Weighted Reverse Lunges
15 cals

TUESDAY

STRENGTH
4 sets
10 3 Point Row each side Db/Kb
10-15 Diamond Push Ups
10 Side Plank Down Up x side

Pump
3 x 12 Bent Over Lateral Raise 20 Tall Plank Shoulder Tap

METCON
For Time
18 – 15 – 9 – 15 – 18
Single Arm Hang Clean and Jerk alt 22.5-15 kg
Box Jump Step Down

—

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Progression

METCON
Summer Hit:: Industry Baby
15 Rounds For Time:*
2 D-Ball Over the Shoulder
5 Burpees
*E2MOM: 15 Air Squat
**25 min cap time

—

THURSDAY

STRENGTH
3 Rounds for Quality
12 Bulgarian Squat
30 sec Wall Sid Abduction

Pump
3 x Max DB o MB Leg Extension

METCON
16-20 min min 45 sec On 15 sec Off
A. Shuttle Run o Mountain Climbers
B. Erg
C. No Pushup Burpees into Reverse Lunges
D. Erg

FRIDAY

PUMP
4 sets
10-12 Seated Curl
15 Toes Elevated RDL
*90 sec rest between
+
4 sets
10 Seated French Press
10 Goblet Narrow Squat Pulse

METCON
5 Rounds
45-30 Double Unders
15 Dumbbell Push Press
9 Deck Squat
*15 min cap time