MONDAY

Workout of the day

WOD
For time
500 mt Run
21 Deadlifts
15 Hang Power Snatches
500 mt Run
18 Deadlifts
12 Hang Power Snatches
500 mt Run
15 Deadlifts
9 Hang Power Snatches

Rx 50/35
Scaled 40/25
Fitness 35/20

Strength & Conditioning

STRENGTH
Not for time
12-11-10-9-8
Dual KB or Barbell Sumo Deadlifts
6/10 Renegade Rows after each set

METCON
For time
50-35-20
Wall Ball shots
Sit Ups

TUESDAY

Workout of the day

WOD
Amrap 20′
19 Wall Ball shots 9/6
19 cals Row
Amrap Burpees to target while your partner is working

Strength & Conditioning

STRENGTH
Every 2′:30″ x 5
3/6 Strict Chin Ups Chest to bar
6 DB Deficit Reverse Lunges each

METCON
12′ Amrap
40″ on 20″ off
Row
Dumbell step over the Box
Forearms plank

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 6, 20X0 tempo, 65/75%

WOD
Amrap 5′
45 Back Squats
90 Double Unders
rest 2′
Amrap 5′
45 Handstand Push Ups
90 Double Unders

CASH OUT
Run 800/1000 mt @easy pace

Strength & Conditioning

STRENGTH
12′ Volume Accumulation
15 Wall Sit Dumbell Curl
30″ Weighted Flutter Kicks
30″ side plank each side

rest 20″ between the exercises at least

METCON
Run 500 mt
21 Dumbell Cleans
Run 400 mt
15 Dumbell Cleans
Run 200 mt
9 Dumbell Cleans

THURSDAY

Workout of the day

WOD
Emom 33′
1/3 Rope Climbs / weak skill
12/15 American Swings 32/24
15/12 cals Bike
after 3 rounds rest 3′

or

20-1
American Swings
1 Rope Climb
15/12 cals Bike after each round

Strength & Conditioning

STRENGTH
4 rounds
– 8 Incline DB Bench Presses
rest 30″
– 30/40″ Ring plank
rest 90″ between sets

METCON
Tabata
8 intervals, 20″ on 10″ off
– Slam Ball / Box Jump
alternating
rest 1′
– Air Squats / Burpees no Push Up
alternating
rest 1′
– Mountain Climbers / Tuck Hollow Hold

FRIDAY

Workout of the day

WOD
Benchmark: Barbara

Strength & Conditioning

STRENGTH
12/15′ Volume accumulation
alternating with a partner
– 3 Point Dumbell Rows
6 reps each side, AHAP
– 40 mt Single Arm Farmer Carry, 20 mt each
– 20 mt Bear Hug Plate AHAP

METCON
Amrap 12′ or adjusted 20.1
10 Dumbell Snatches alt
10 Jumping Lunges
10 DB Push Presses, 5/5
10 Jumping Lunges