MONDAY

Workout of the day

WEIGHTLIFTING
Power Clean
7′ to find 1 Rm of the day

WOD
Hero’s Monday – Holleyman, team of 2
30 rounds for time, 1 round each
1 Power Cleans
3 Handstand Push Ups
5 Wall Ball shots

Conditioning

STRENGTH
Upper Body

METCON
Emom 15′
12/18 cals Row
10/15 cals Bike
10 Half Kneelings to Standing

TUESDAY

Workout of the day

SKILL REVIEW
Focus: Thruster Cycling
Work on 5 reps touch and go

WOD
For time
55 Thrusters 50/35
55 Burpees to plate / bar
rest 3′
55 Steps over the Box
55 cals Machine
rest 2′
55 Renegade Rows
55 High Box Jumps

Conditioning

STRENGTH
Total Body

METCON
6 rounds amrap
2’30» on / 30″ rest
30 Goblet Squats
20 Hands Off Push Ups
10 Burpees to plate
total time 17′:30″

WEDNESDAY

Workout of the day

STRENGTH ENDURANCE
Deadlift
Emom 10′
4/6 reps touch and go with 75% 3 Rm of December 12th

WOD
For time
9-12-15-18-21
American Swings
21-18-15-9
Knees to Elbows

Conditioning

STRENGTH
Core

METCON
Amrap 20′
50 Single Unders
3 rounds
15 Air Squats
10 Push Ups
40 Single Unders
2 rounds
15 American Swings
10 Sit Ups
30 Single Unders
1 round
15 Burpees
10 Lunges each

THURSDAY

Workout of the day

WEIGHTLIFTING
4 X 3 Low Hang Power Snatch
3 X 3 Hang Squat Snatch

WOD
Hang Power Snatches
9-7-5
Back Squats
18-14-10

CASH OUT
1′ on / 1′ off
Bike, aerobic effort, 65% intensity

Conditioning

STRENGTH
Total Body

METCON
Dumbell Clean and Jerks
Box Jumps
cals Row
35″ work
45″ work
55″ work
1′ work

FRIDAY

Workout of the day

WOD
Emom 30′
Odd
– 35 cals Row
– 20 Double Kettlebell Cleans max distance Double Kettlebell rack
– 75 Double Unders, amrap 10 Hang Clean and Jerks each arm (15 extra Double Unders after each set)

Conditioning

STRENGTH
Lower Body

METCON
For time
100 Steps over the Box
100 Wall Ball shots
100 Planks to Tall Plank