MONDAY

Workout of the day

WOD
4 rounds
1′ DB Deadlifts
1′ mt on Machine
1′ rest
rest 3′
4 rounds
1′ Devil Presses
1′ Double Unders
1′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
15′ amrap
ladder of 7 Wall Balls
+ 150m Run after each set

TUESDAY

Workout of the day

STRENGTH
8-6-4-4
Shoulder Presses
+ 4/6 Strict Pull-Ups (weighted)

WOD
14′ amrap
7 Push Presses
14 Chest to Bar
21 Box Jumps

Strength & Conditioning

STRENGTH
Total body

METCON
4 rft
20 Dumbell Snatch alt
20 No Push Ups Burpess to plate
20/15 cals Row

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Squat Clean
Work on a heavy couplet

WOD
Team of 2
5 Synchro rounds of Cindy
10 Squat Cleans @60 kg
10 Squat Cleans @70 kg
10 Squat Cleans @80 kg
5 Synchro rounds of Cindy

Strength & Conditioning

STRENGTH
Core

METCON
Team of 2
18′ amrap
60 cals Machine
40 Synchro Air Squats
60 Jumping Pull-Ups
40 Synchro Air Squats

THURSDAY

Workout of the day

WOD
Every 2′ x 10
21 cals Row + 15 American Swings
200 mt Run

CASH OUT
Buns and Guns
3 x 10 Dumbell Curl
3 x 15/20 Banded Glute Bridge

Strength & Conditioning

STRENGTH
Upper body

METCON
4 rounds
3’/1′
amrap
6 Hands Off Push Ups
12 Plate Ground to Overhead
18 Sit-Ups

FRIDAY

Workout of the day

WEIGHTLIFTING
6 sets
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
rest 90″

WOD
3′ on 1′ off x 5
3 Power Snatches
6 Burpees over the Bar
12 Sit Ups

Strength & Conditioning

STRENGTH
Total body

METCON
12′ amrap
45″ work 15″ rest
Box Jump Overs
Renegade Row
Walking Lunges
Dumbell Down Ups