MONDAY
Wod of the Day
STRENGTH
Snatch
Work on 5 heavy reps touch and go

WOD
Team of 2
2 miles Row
100 Power Snatch

Conditioning
STRENGTH
Total Body

METCON
Emom 15′
12/15 cal Row
10 Renegade Row – 1 rep (1 Push Up + 1 Row)
20/15 Air Squat

Q1st
Day 1

TUESDAY
Wod of the Day
HERO WOD
Nick

Conditioning
STRENGTH
Lower Body

METCON
8′
50″ work 10″ rest
40″ work 20″ rest
30″ work 30″ rest
20″ work 40″ rest
Russian Swing / Wall Ball
Rest 2′
8′
50″ work 10″ rest
40″ work 20″ rest
30″ work 30″ rest
20″ work 40″ rest
KB Deadlift / Assault Bike or Ski Erg

Q1st
Day 1

WEDNESDAY
Wod of the Day
STRENGTH
Deadlift
6 6 4 4

WOD
3 rounds fot time
20 Deadlift
40 Push Up
80 Double Under

Conditioning
STRENGTH
Total Body

METCON
6/7 RFT
15 Box Jump Over
30 Mountain Climber
30″ rest

Q1st
Day 2

THURSDAY
Wod of the Day
SKILL
Kettlebell Clean

WOD
Amrap 20′
Ladder 2
Double Kettlebell Clean
Front Squat
Box Jump Over
Cal Bike

Conditioning
STRENGTH
Upper Body

METCON
18′ amrap
(1 round each)
9/6 cal Row
12 alternating DB Snatch
15 Air Squat

Q1st
Day 3

VENERDI
Wod of the Day
STRENGTH
Emom 6′
3 Power Clean
rest 3′
Emom 6′
2 Squat Clean

WOD
3 rounds
400 mt Run
20 Burpees to plate

Conditioning
STRENGTH
Core

METCON
5 rounds
21 cal Row or Ski Erg
15/11 cal Bike or Burpees
9 American Swing