MONDAY

STRENGTH
4 x 6 Overhead Squat, 21×1
*pause in the bottom position on each rep

METCON
For Time
500 mt Run
15-12-9-6-3
Overhead Squat 60/40
T2B
500 mt Run

TUESDAY

METCON
T-2
For Time
2000m Row
25 Syncro Down Up
30 mt D-Ball Bear Hug Carry each

1500m Row
20 Syncro Burpees
30 D-Ball Clean

1000m Row
15 Syncro Hands Off Push Ups Burpees
30 mt D-Ball Bear Hug Carry each

500m Row
10 Syncro Dual Push Ups Burpees
30 D-Ball Clean
*35 min cap time

FINISHER
3/4 sets
10 S. Arm Glute Bridge Floor Press AHAP
+15 Banded Triceps Extension
*rest 90 sec between sets

—

WEDNESDAY

STRENGTH
Clean
5-4-3-2-1
*any style
**add weight every set

METCON
For Time
10-8-6-4-2
Kipping Chest to Bar
Front Squat 60/40

2-4-6-8-10…
Kipping Chest to Bar
Power Cleans 70/50

—

THURSDAY

STRENGTH
3/4 sets
6/8 Dumbbell Split Squat
4/8 Strict Knee to Opposite Elbow
30-40 sec Hollow Hold
*reps x side

METCON
5 min ON 1 min Off x 3/4
8 Renegade row (no PU)
16 WB
32 DU

—

FRIDAY

STRENGTH
Handstand Hold Wall Supported
30 sec On 90 sec Off x 5

5 Sets for Quality
3-5 Strict/Deficit HSPU
10/20 sec Chin Over the Bar Hold

METCON
4 Rounds For Time
30 cal Erg
20 Dumbbell Power Snatch, alt 22/15 kg
10/6 Kipping Handstand Push Ups
1 min rest

—

SATURDAY

METCON
4 RFT

20/15 Calorie Bike

-into-

3 Rounds
3 Devil Press
9 Sit Up
15 Air Squat

*rest 1 min after each round

---

GPP

—

MONDAY

STRENGTH
4 sets:
5-8 Dual Kb Target Squat, 30×1
10 CrossLeg Glute Bridge

METCON
For Time
20-2
Air Squat
Dumbbell Push Press 15/10
Cals o Burpees no Push Ups
*cap time 20 min

TUESDAY

STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Apart
3 sets
10/12 Standing French Press
10 Plank Reach x side

METCON
4 Sets – 90 sec on 30 sec off, alternating (16 min)
A. Row
B. Slamball into Hug Reverse Lunges
+
For Time
50 Devil Slam Ball

WEDNESDAY

STRENGTH
4 sets
10/12 Single Arm Row x side
10 Side Bend x side
+.
3 x 10 Slow Lateral into Frontal Raise

METCON
15 min Amrap T-2
500 mt erg
4 sets
9 Synchro American Swing
6 Synchro Sit Up
3 Synchro Squat Jump

—

THURSDAY

STRENGTH
10-8-6-6 Trap Bar
Max Hollow Body Hold + Max Medball to Toes

METCON
3 Rounds
1 min: Medball Thruster
1 min: Erg
1 min: Plate G2O
1 min: Sit Up
1 min rest

FRIDAY

PUMP
3/4 sets
12 Seated Bent Over Fly
12 Seated alt. Bíceps Curl, count from top
+
3/4 sets
12 Split Squat Pulse Squat
10 Monster Walk x side

METCON
For Time T-2
100 cals, any erg
50 Burpees Box Jump
100 cals
*time cap 13 min