MONDAY

STRENGTH
Every 2-3 min x 5
3 Push Jerk
*No Touch and Go

METCON
For Time
50 Shoulder to Overhead
75 Deadlift
50 Burpees
*10 min cap time

12 min – 1 min On 1 min Off
D&U Shuttle Run* o Erg
score: total mt

—

TUESDAY

STRENGTH
4 x 3 High Hang Snatch
4 x 2 Hang Snatch
4 x 1.1 Snatch

METCON
4 Rounds for Time
15-12-9-6 Overhead Squat 60/40 kg
10 Toes to Bar
60 Double Unders
*13 min cap time

—

WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
20 min Amrap
3 Bar Muscle Up
9 Hands Off Push Ups
12 American Swing
15 calories erg

—

THURSDAY

Emom 24 min
Min 1: 8/10 D-Ball Clean
Min 2: 10/15 Box Jump Over
Min 3: 15/20 UB Wallball 9/6 kg
Min 4: 15 V-Ups

STRENGTH
Core Killer 12 min
1 – 30-45-sec Russian Twist Slam
2 – 30-45-sec Bear Hug March o Carry
3 – 30-45-sec Forearm Plank

—

FRIDAY

STRENGTH
5 sets
5 Weighted Chin Up
10 Bent Over Row
10 Dragon Flag
+
Skill: Kipping & Butterfly

METCON
3 Rounds for Time – T2
60 cals air Bike
40 Navy Seals Sit Up
30 Syncro Reverse Lunges
20 Syncro Pull Ups C2B
*25 min cap time

—

SATURDAY

METCON
HERO SATURDAY – ABBATE
1 mile Run
21 Clean and Jerk 70/50 kg
800 mt Run
21 Clean and Jerk 70/50 kg
1 mile Run

---

GPP

MONDAY

STRENGTH
4 sets
6/8 Seated Dumbbell Shoulder Press
10-12 Partner Reverse Sit Up
+
4 sets
10/12 Dumbbell Upright Row

METCON
18-15-12-9
D-Ball over the Shoulder 50/30 kg
Down Up over the D-Ball
*cap time 12 min

—

TUESDAY

STRENGTH
3 sets
12 Bulgarian Squat 6/6
Max Ring Row o Bent Over Row
*rest 90 sec between
+
Skill: Dumbbell Snatch

METCON
10 min Emom
1 min Dumbbell Step Up 22,5/15 kg
1 min Erg for mt
into
10 min Emom
1 min Alt Dumbell Snatch 22,5/15 kg
1 min Erg for mt

—

WEDNESDAY

STRENGTH
4-5 sets for Quality
8 Close Grip Dumbbell Bench Press
8-12 Tall Kneeling Slam Ball
+
3 sets
12-15 Seated French Press
15-20 Crunch Feet Elevated

METCON
16 min Tabata
A: Air Squat
B: Erg o Air Bike
C: Sprint Mountain Climbers
D: Slam Ball
*no rest between, score is reps

—

THURSDAY

STRENGTH
4 sets
8 Single Arm Row x side
10/15 Heels Elevated Narrow Goblet Squat
20 Frog Pump, 2 sec at top every rep
+
100 Side Heels Touches

METCON
For Time – T 2
2000 mt Erg o Run – 250 each
120 Walking Lunges
30 Devil Press 22,5/15 kg
*20 min cap time

FRIDAY

STRENGTH
4 sets
8/10 Hip Thrust
Max Curl, any style
Max Banded Crunch
*rest 60 sec

METCON
18 AMRAP
15 Box Jump Step Downs 60/50 cm
12 Db Hang Power Clean alt 22,5/15 kg
9 V-Ups