MONDAY

Workout of the day

STRENGTH
10′ Emom
9 Deadlifts @1.2 bodyweight
5/9 Strict Handstand Push Ups

WOD
Amrap 7′
10 Burpees over the Bar
10 Muscle Clean 35/25 kg

COOL DOWN
Lower Back and P.Chain stretch

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
200 mt Run
15 cals Row
12 Burpees no Push Ups

TUESDAY

Workout of the day

SNATCH
Emom 5′
3 High Hang Power Snatches
Emom 5′
3 High Hang Squat Snatches
Emom 5′
3 Squat Snatches

WOD
4 rounds
1′ Squat Snatch 50/35
1′ Bike
2′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
10 Sumo Deadlifts High Pull
10 Sit Ups
10 Box Jumps Over hands on box

WEDNESDAY

Workout of the day

WOD
50 Wall Ball shots
100 Double Unders
50 Wall Ball shots
100 Double Unders
rest 3′
2 rounds
50 Suitcase DB Walking Lunges
25 Chest to Bar
rest 2′
2 rounds
30/20 cals Row
20/15 cals Bike
200 mt Run
3 x 12
DB lat raiser

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
Team of 2
Run 1000 mt
100 Hang Clean and Jerks
100 Air Squats
(run togheter, split the reps)

THURSDAY

Workout of the day

STRENGTH
5 rounds not for time
5 Bench Presses
10 KB Cleans

WOD
21-15-9-15-21
American Swings
Box Jumps Over

CASH OUT
50 V-Ups
50 Hollow Rocks
50 Crunches

Strength & Conditioning

STRENGTH
Strength endurance

METCON
Amrap 8′
Ladder of 3
Burpees to plate
6 Box Jumps

FRIDAY

Workout of the day

FOCUS
Clean and Jerk

WOD
Every 4′ x 5
400 mt Run
7 Clean and Jerks 80 kg

CASH OUT
3 x 12 Rope Pull Ups
3 x 6/8 Rope Knees to Chest

Strength & Conditioning

STRENGTH
Total body

METCON
4′ amrap
21 Russian Swings
21 Double Unders / 50 Single Unders
1′ rest
4′ amrap
15 Wall Ball shots
15 Sit-Ups
1′ rest
4′ amrap
9 American Swing
9 Push-Ups