MONDAY

STRENGTH
4 sets
3 Front Squat
3/5 Plyo Box Jump

METCON
For Time
1000 mt Row
50 Thrusters 35/25 kg
30 Chest to Bar
50 G2O 35/25 kg
cap time 17 min

—

TUESDAY

STRENGTH
Every 2 min x 6
1 Snatch Pull, 2 sec»
1 Snatch Pull
1 Snatch

METCON
3 min On 90 sec Off x 5
7 Burpees Box Jump Over
14 Toes to Bars
Max reps Wall Balls

—

WEDNESDAY

SKILL
Bar Muscle Up and Handstand Push Ups Review

METCON
Nate 20 min Amrap
20 min Amrap
2 Muscle-ups
4 HSPU
8 KB Swings
*KB, 32/24kg

—

THURSDAY

POWER ENDURANCE
Bike Power Intervals
6 x 30 sec On 90 sec Off
+
4 sets
Max reps Strict Pull Ups
10 DB Pullovers

METCON
EMOM 18
Min 1: 15-12 Cal Bike
Min 2: Renegade/Ring Row, alt
Min 3: max UB Double Unders

—

FRIDAY

STRENGTH
Clean Review

METCON
Open 18.2
12:00 WINDOW
10-9-8-7-6-5-4-3-2-1
DB Front Squats
Burpees over Bar

Then

1 rep Max Clean

—

SATURDAY

METCON
AMRAP 30 min – T2
80 Double unders
20 Db Overhead Lunge R 1×22,5/15
20 Db Overhead Lunge L 1×22,5/15
80 Double Unders
40 C2B/Pull Up
80 Double Unders
40 Db Snatch
80 Double Unders
40 V-Ups

---

GPP

MONDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, 30×1 tempo
20 Lying Glute Kicks (10/10)

METCON
T-2 For Time and Reps
0-8
1 mile Run-Row-Ski
8-20
Amrap
100 Air Squat
50 Burpees*
30 D-Ball Over the Shoulder

—

TUESDAY

STRENGTH
12-16 min Emom (3-4 sets)
Min 1: 6-8 Strict Pull Ups*
Min 2: 30-40 sec Hollow Hold
Min 3: 8-12 DB Lateral Raise
Min 4: rest
*Australian Pull Ups x 2

METCON
For Time
21-18-15-12-9-6-3
Slam Ball
Box Jump
cap time 12 min

—

WEDNESDAY

STRENGTH
4 sets for Quality
10-12 Incline Bench Press 30×1
8-12 Upright Row 30×1
*rest 90 sec between
+
3 sets
12-15 Banded Triceps Extension
15 Weighted Crunch

METCON
Amrap 18 min (17:30)
90 sec On 30 sec Off
12 Plate G2O
10 Prisoner Reverse Lunges
6 Burpees no push ups Over the plate

—

THURSDAY

STRENGTH
4 sets
7-10 tempo Dual Kb Squat, 30×1
10 Med Ball Leg Extension
*rest minimum 90 sec between

METCON
0-11
Amrap
200 mt run/row/bike/ski
10 Hang DB Snatch into Push Press alt

11- 22
Amrap
9 Box Jump o Step Up
15 Sit Up

—

FRIDAY

PUMP
Upper Body
3/4 sets
10 Chest Fly on Bench
10/12 Triceps Ext o Db French Press

Lower Body
3/4 sets
8/10 Staggered DB RDL x side
20 Frog Pump

METCON
7 Rounds
24 Double Unders
12 calorías erg
6 Push Ups Down Up
*cap time 16