MONDAY

Workout of the day

WEIGHTLIFTING
2×3
Press from behind neck
3×3
Jerk from behind neck

WOD
6 rounds for time of:
9 Devil Presses
45 DU

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
25 Sit Ups
25 Box Jumps

TUESDAY

Workout of the day

METCON
Emom 9/12′
6/8 strict K2E
10/12 Hollow Rock
45″ Wall Sit

WOD
Amrap 20′
21 DB Floor Presses
15 DB Walking Lunges
400 mt Row / Run alt

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
400/300 mt Row
21 Wall Ball shots
12 Box Jumps

WEDNESDAY

Workout of the day

STRENGTH
Deficit Deadlift
7/6/5/4

WOD
3 rounds for time
50 Air Squats
15 Chest to Bars
10 Deadlift 1.5 bodyweight

Strength & Conditioning

STRENGTH
Back and core

METCON
55″ on 5″ off
45″on 15″ off
35″ on 35″ off
25″ on 25″ off
– cals on Machine
– DB Down Up
– Mountain Climbers

THURSDAY

Workout of the day

WEIGHTLIFTING
-Review: Snatch cycling
-8′ to find a heavy triple t&g

WOD
Amrap
1′ on 1′ off x 4
– Power Snatch 35/25
– Row
– Wall Ball
total time 18′

Strength & Conditioning

STRENGTH
Upper body

METCON
For time
21-15-9-6-3
Dumbell Step Over the Box
200 mt Run after each set

FRIDAY

Workout of the day

SKILL
Rope Climb

WOD
For time
T-3
1000 Run with a band
15 Synchro Burpees over the Box
12 Rope Climb
800 mt Run with a band
15 Synchro Burpees over the Box
9 Rope Climb
600 mt Run
15 Synchro Burpees over the Box
6 Rope Climb

Strength & Conditioning

STRENGTH
Total body

METCON
In 4′
Run 500 / 400 mt
Amrap Single Arm Dumbell Clean and Press
Rest 1′
Tabata Burpees over the Dumbell
Rest 1′
In 4′
Run 500 / 400 mt
Amrap Single Arm Dumbell Clean and Press