MONDAY

Workout of the day

WEIGHTLIFTING
6 sets for quality
1 Clean Pull + 2 Power cleans** + Front Squat
(**pause in catch position)

WOD
T-2
4 rounds:
A: 15 Clusters
B: cals Row
A & B switch

Score: A+B calories
Time cap: 16′

Veterans
Barbell 70/50 kg – by feel
Newbies
15/12 Power Clusters (1 rep is 1 Power Clean + 1 Thruster)

Conditioning

STRENGTH
Total Body

METCON
3 rounds
In 3′
10 Lateral Dumbell Step Overs
40 Mountain Climbers on Dumbells
amrap no Push Ups DB Burpees
1′ rest
In 3′
15 Burpees Over the Plate
40 Sit Ups
amrap Single Unders
1′ rest

TUESDAY

Workout of the day

WOD
Veterans
In 17′
40 Burpees
30 Toes to Bar / Knees to Elbow
30 Burpees
30 Pull Ups / banded
20 Burpees
30 Chests to Bar / banded
10 Burpees
Amrap Bar Muscle Ups / Jumping Bar Muscle Ups

Newbies (less than 3 months training)
In 17′
40 Burpees
30 Knees to Chest / Leg Raisers
30 Burpees
30 Jumping Pull Ups / Ring Rows
20 Burpees
30 Jumping Chests to Bar / Jumping Pull Ups
10 Burpees
amrap banded strict Pull Ups (minimum 5 on the first set)

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
90″ Row for mt
30″ rest
1′ Bike for mt
1′ rest
1′ Tall Kneeling to Standing – light weights
1′ rest
score: total number of cals, mt and reps

WEDNESDAY

Workout of the day

STRENGTH
4 rounds
Deadlift
8 heavy reps
rest 30″
40″ double KB Wall Sit hold

WOD
For time
50-35-20 reps of:
Wall Ball
Box Jump Over
Dumbell Clean and Jerk

Veterans
MedBall 9/6 kg
Dumbells 22,5
Cap time 15′

Newbies
Medball 6/4 kg
Dumbells 15/10 kg
Cap time 18′

Conditioning

STRENGTH
Total Body

METCON
Cash in Run 200 mt
21-18-15-12-9-6
KB Sumo Deadlift High Pull
Plate Sit Up
Cash out Run 200 mt

THURSDAY

Workout of the day

WEIGTHLIFTING
Option 1:
Every 20” x 2’
1 Muscle Snatch
Rest 1’ (increase weight)
Every 30” x 4’
1 Muscle Snatch

Option 2:
Every 20” x 2’
2 Muscle Snatches (empty bar)
Rest 1’
Every 30” x 4’
1 Muscle Snatch (with weight)

WOD
In 12′
Veterans
20 Power Snatches 42,5/30
20 Power Snatches 50/35
20 Power Snatches 60/42,5
amrap Overhead Squats
emom 5 Burpees over the bar
Workout starts with Burpees

Newbies
20 Power Snatches 35/25
20 Power Snatches 42,5/30
20 Power Snatches 50/35
amrap Overhead Squats / Back Squats
emom 5 Burpees over the bar
Workout starts with Burpees

Score: Time or Reps

Conditioning

STRENGTH
Upper Body

METCON
15′ amrap
7 American Swings 32/24
10 Push Ups Hand Slap
15 Air Squats Synchro

FRIDAY

Workout of the day

SKILL
Handstand Walk

WOD
3 rounds:
1′ American Swings 24/16
1′ Wall Climbs / Wall Support Handstand Hold
1′ Double Unders / Single Unders
1′ Assault Bike
1′ rest

Conditioning

STRENGTH
Cash out

METCON
5 rounds
In 2′
Row 25/19 cals max Burpees over the Row
In 2′
Max weighted Step Ups alternating
2′ rest