MONDAY
Wod of the Day
STRENGTH
Back Squat
5 4 3 climbing weight + 1 drop set @75% del 3 RM del día

WOD
Emom 15′
12 Dumbell Snatch (heavy)
15 Toes to Bar
18 Cal Bike

Conditioning
STRENGTH
Total Body

METCON
4′ on 1′ off x 4
15 cal Row
25 Double Unders or 50 Single Unders
10 Push Ups (perfect form)

TUESDAY
Wod of the Day
WEIGTHLIFTING
1 Power Clean + 2 Push Jerk (una rep con pausa en dip y catch, 1 rep touch and go)
5 Sets building a heavy one – 10′ cap time

WOD
Team of 2
10 rounds for time, 1 Round each
250/190 mt Row
15 Hang Power Clean
cap time 20′ / hard cap time

Conditioning
STRENGTH
Upper Body

METCON
3/4 rounds
30 Kettlebell Sumo Deadlift High Pull
20 Sit Up
10 Burpees High Box Step Over (plate or body weight)

WEDNESDAY
Wod of the Day
METCON
New York, New York
Team of 2
Amrap 25′
12 Dumbell Clean
12 Dumbell Walking Lunges
8 Box Jump Over
220 mt Run (mientras el compañero hace su ronda)

Conditioning
STRENGTH
Total Body

METCON
Amrap 12′
90″ work 90″ rest
40 Mountain Climbers
Amrap cal Row (max effort)
Amrap 12′
90″ work 90″ rest
10 Reverse Lunges
Amrap cal Row (max effort)

THURSDAY
Wod of the Day
STRENGTH ACCESSORY
1′ max effort Handstand Hold, rx wall facing
1′ rest
1′ max effort Hollow Rock / Hold
1′ rest
1′ max effort Active Hang @bar
1′ rest
x 2

3 rounds
6/8 T Bar Row @20×1 tempo
6/8 Ring Push Ups 2111 tempo
rest 90″ between rounds 30″ between exercices

WOD
For Time
21-15-9
Burpees Pull Up
American Swing

Conditioning
STRENGTH
Lower Body

METCON
Amrap 10′
1 round each
12 DB Push Press
10 Dumbell Burpees
2′ rest
Amrap 10′
1 round each
12 DB Hang Clean
10 Burpees

FRIDAY
Wod of the Day
WEIGHTLIFTING
Build 1 Heavy Rep
complex:
1 Snatch Pull
1 Muscle Snatch
1 Power Snatch

WOD
10-1
Hang Power Snatch
15 Wall Ball after each round

Conditioning
STRENGTH
Total Body

METCON
2 rounds
3′: 60 Air Squat + amrap Plank
1′ rest
2′: 30 Russian Swing + amrap Plank March
1′ rest
1′: 20 Goblet Squat + amrap plank Iumping Jack
1′ rest