MONDAY

Workout of the day

STRENGTH
Emom 10′
– 3/6 unbroken Strict Pull Ups (rx + weighted)
– 1 Cluster + 1 Thruster , build a heavy rep, lift from ground

WOD
Amrap 12′
15 Toes to bar
8 Front Squats 50/35
12 Chest to bar
6 Thrusters 50/35

Strength & Conditioning

STRENGTH
Total body
12′ Volume Accumulation
– 10 Seated alt. KB Presses
– 12 Suitcase Dumbell Split Squats (6/6)
– 15 Hollow Rocks or 30″ Hollow Holds

METCON
15′ amrap
Alternating with a partner
8 Dual Dumbell Ground to overheads
10/8 cals Row

TUESDAY

Workout of the day

STRENGTH
Build 3 heavy reps, 12′ cap time

WOD
Team of 2
1 round each
10-1
Deadlifts @bodyweight
Box Jumps
– 12/9 cals Row after each set
cap time 22′

Strength & Conditioning

STRENGTH
Upper Body Strength
4 sets
– 6 heavy T-Bar Row or Bent Over Dual KB/DB Row
– 20/30 mt KB Cross Body or Farmer Carry, skip @ 10 mt
rest minimum 90″ between sets

METCON
2′ on 1′ off
– 21 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 18 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 15 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 12 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 9 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
*rest 1′ between rounds

WEDNESDAY

Workout of the day

SKILL
Review: Bar Muscle Up

WOD
Amrap 8′
10 Dumbell Snatches alternating
3 Bar Muscle Ups
rest 3′
Amrap 8′
10 Dual Dumbell Steps over the Box
5 strict Handstand Push Ups

Strength & Conditioning

STRENGTH
Lower Body
Strength / Power
4 rounds
6/8 Back Squats
4/6 High Box Jumps
rest 2′

METCON
2 rounds for time
50 Jumping Pull Ups
50 Walking Lunges
200 mt Run

THURSDAY

Workout of the day

WOD
Amrap 30′
400 mt Run
200 mt Single Arm Farmer Carry*
100 Double Unders
40 Bear Crawl Plate Pushes
* change after 25 mt

rest 5′

COOL DOWN
3/4 rounds not for time
5/8 Side Plank Rotation each side
30/40″ Passive Hang
10 Russian Baby Makers or Samson Stretches

Strength & Conditioning

STRENGTH
Upper Body & Core
Strength
3/4 rounds
5 Neutral Grip DB Bench Presses
6/10 Push Ups + Plates Hands Step Ups
rest 90″

METCON
In 15′
T-2
2000 mt Row
*change every 250 mt
In the remaining time
Amrap
10 Synchro Burpees over the pvc
20 Plate Ground to Overheads

FRIDAY

Workout of the day

STRENGTH
Friday Pump
3 rounds
10 Dual Dumbell Romanian Deadlifts
20 Frog Pumps
90″ – 2′ rest

3 rounds
10 Glute Bridge Floor Presses
20 Hands Off Push Ups
90″ – 2′ rest

WOD
3’/2’/1′ Amrap
– Dual Dumbells Clean and Jerks
– Burpees to plate
– cals on machine

Strength & Conditioning

STRENGTH
Total Body
12′ Volume accumulation
40″ Dual Rack KB Wall Sit
10 Feet Elevated Ring Rows
20 Weighted Deadbugs

METCON
45″ work 15″ rest
8′
– Dual KB Front Rack Holds
– amrap Double Unders
rest 1′
8′
– Air Squats
– Sit Ups