MONDAY

Workout of the day

SKILL
Focus: warm up Toes to bar

WOD
AMRAP in 20 minutes
8 Toes to bars
10 Dumbell Hang Clean and Jerks (22.5/15)
12/14 cals Row

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20/25′
T-2
100 Russian Swings
80 Down Ups
60 Single DB Steps
40 Sit Ups
200 mt Run

TUESDAY

Workout of the day

STRENGTH
Deadlift
Every 3′
5 5 3 3 2 2 reps climbing

WOD
30 Deadlifts 100/70
15 Handstand Push Ups
20 Deadlifts
20 Handstand Push Ups
15 Deadlifts
30 Handstand Push Ups

Every 2′
3 Bar facing Burpees over the bar

Strength & Conditioning

STRENGTH
Total body

METCON
T-2
10 rounds – 5 each –
13/18 cals Row
30 Mountain Climbers
partner holds 2 KB in front rack position

WEDNESDAY

Workout of the day

STRENGTH
12′ to find 1 RM of the day

WOD
0 – 8
200 mt Run
50 Double Unders
15 Squat Cleans
200 mt Run
50 Double Unders
13 Squat Cleans
8 – 12
200 mt Run
50 Double Unders
11 Squat Cleans
12 – 16
200 mt Run
50 Double Unders
9 Squat Cleans

Strength & Conditioning

STRENGTH
Core

METCON
2 rounds
7′ amrap
9/7 cals Bike
12 Burpees no Push Up to Plate
15 Plate Ground to Overhead
2′ rest between rounds

THURSDAY

Workout of the day

WOD
Amrap 5 x 5 rounds, 2′ rest between rounds
35″ on 25″ off
– Bike
– Dumbell step over
– Shuttle Run
– Wall Ball
– 1 full minute No Push Ups Burpees to target
2′ rest

CASH OUT
8/10′ Run or Row @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds for time
500 mt Run
55 Slam Balls
55 Sit Ups
55 Double Unders

FRIDAY

Workout of the day

STRENGTH
4 rounds not for time or 12′ volume accumulation
12 mt Left Arm Front Fack DB Lunges
6/8 Strict Chest to bar Pull Ups
12 mt Right Arm Front Rack Dumbell Lunges
6/8 Strict Pull Ups

WOD
Amrap 10′
10 Chest to bars
15 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
10 Hands off Push Ups
15 Wall Ball shots
200 mt Run