MONDAY

Workout of the day

WOD
For Time
T-2
4 rounds
1000 mt Row
50 Burpees
cap time 35′

CASH OUT
3 x 12/15 DB or Plates bent over raise / Diamond Push Ups

Rules:
– 1 athlete rows while the partner is holding the Wall Sit position
– split the Burpees

Strength & Conditioning

STRENGTH
Total body

METCON
Tabata
4′ alternating
2 interval Single Arm Front Squats, alt
2 interval Burpees No Push Ups
rest 1′
4′ alternating
2 interval Single Arm Push Presses, alt
2 interval Burpees No Push Ups
rest 1′
4′ alternating
2 interval Single Arm Thrusters, alt
2 interval Burpees No Push Ups

TUESDAY

Workout of the day

STRENGTH
Front Squat
8-6-4-4

WOD
amrap 12′
ascending ladder (2, 4, 6…)*
Front Squat (50/35)
HSPU
*25 DU after each round

Strength & Conditioning

STRENGTH
Upper body

METCON
5 rounds
Row 200/150 mt
20 Plate Walking Lunges
30 Mountain Climbers on plate
cap time 20′

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Barbell Cycling
emom 8′
Odd: 3 Power Snatches
Even: 3 Muscle Snatches
Same weight across

WOD
2 rounds:
In 3′
30 SDHP + amrap cal Machine
rest 90″
In 3′
20 Power Snatches + amrap Burpees over the Bar
rest 90″
Rx 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
3min Bike (cal)
3min alt. DB Snatches
3min Burpees
2min Bike
2min alt. DB Snatches 15/10
2min Burpees
1min Bike
1min alt. DB Snatches 15/10
1min Burpees

THURSDAY

Workout of the day

METCON
Single Leg Strength
4 x 6/8 reps each
Goblet Single Leg Box Squat
rest 90″ between rounds

WOD
Morrison
50-40-30-20-10 reps for time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
15 Hands Off Push Ups
30 Air Squats
200 mt Run

FRIDAY

Workout of the Week

STRENGTH
Friday Pump: 15′ accumulation or every 90″ x 9
– BB Hip Thrust 6 reps, 10×1
– Ring/Box Dips, 10×1

WOD
Emom 8′
20/18/15 Chest to Bar
18/15/12 cal Bike
rest 1′
Emom 8′
18/15/12 Toes to Bar
18/15/12 cal Bike

CASH OUT
50 DB Reverse Lunges Curl

Strength & Conditioning

STRENGTH
Total body (core focus)

METCON
every 5 x 3
500 mt Run
25 Burpees Over