MONDAY

METCON

METCON
Barbara
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Up
50 Squats
*3 min rest Between
**40 min cap time

STRENGTH
Cash Out Coach’s Choice

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TUESDAY

STRENGTH
Deadlift
6 – 6 – 4 – 4
*build a tough set of 4 for the day

METCON
For Time
120 Wall Ball 9-6 kg
Emom
3 Deadlift 100/75 kg

Cash Out
Run, erg for 7-10 min at easy pace

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WEDNESDAY

STRENGTH
Muscle Up o Chest to Bar

METCON
25 min EMOM
Min 1: 3/6 UB Muscle Up o C2B
Min 2: 12 DB Hang P. Snatch alt
Min 3: Max Distance Bear Hug Carry
Min 4: rest

Cash Out
50 V-Ups
100 Bodyweight Russian Twist

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THURSDAY

STRENGTH
Every 2 min x 7
1 Thruster 1 Push Jerk 1 Split Jerk

METCON
THURSDAY THROWDOWN
For Time
50 Double-Unders
30 S2O 50/35 kg
50 Double-Unders
20 Thruster 60/40 kg
50 Double-Unders
10 Clean and Jerk 70/50 kg
*time cap

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FRIDAY

STRENGTH
6-5-4-3
Hang Power Clean

METCON
T3, change station every round, score are total reps
3 Rounds 90 Amrap each station, change every 90 sec
A. Max Power Clean
B. Max Burpees to Target
C. Max mt at erg
D. Rest

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SATURDAY

STRENGTH
15 min Emom
Min 1: 1 Power Snatch 1 Hang P. Snatch 1 P. Snatch
Min 2: 6-10 Strict T2B / K2E
Min 3: rest

METCON
12 min Amrap
10 T2B
15 Sumo Deadlift High Pull 40-25 kg
10 Hands Off Push Ups
15 Front Squat 40-25 kg

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GPP

MONDAY

STRENGTH
4 sets
6-8 Landmine Squat, 30×1 tempo
+
4 sets
12 Bent Over Dumbbell Row
Max Upright Row

METCON
7 Rounds For Quality
15 cals Row
12 DB Reverse Lunges
9 Burpees Over the Dumbbell

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TUESDAY

STRENGTH
4 sets
6-8 Seated Shoulder Press
12-15 Dumbbell Romanian Deadlift, 20×1

METCON
21 min – 35 sec On 25 sec Off
Min 1: Push Press
Min 2: Heavy Russian Swing
Min 3: Air Bike o erg for cals
Max effort every interval!

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WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups, 2 sec pause at top
10-12 Goblet Narrow Squat, heels elevated
*rest 90 sec

METCON
6 Rounds For Time – T2
18 D-Ball Clean
30 calorías
*18 min cap time

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THURSDAY

THURSDAY THROWDOWN
The D-Ball Chief
5 Rounds – 3 min On 1 min Off
3 D-Ball Clean
6 Push Ups
9 Air Squat

STRENGTH
Skill: D-Ball Clean
+
Core Killer
12 min Emom
Min 1: 30-40 sec Feet Elevated Plank
Min 2: 4-8 Medball Pike Up
Min 3: 30 Medball Russian Twist

FRIDAY

STRENGTH
3-4 sets
12 Bench Chest Fly, 30×1
10 Plank to Push Ups

3-4 sets
5 Long into Cross Lunges x side
10 Single Leg Glute Bridge x side o Monster Walk

METCON
0-5
1000 mt Run o Erg
5-17
Amrap – Ladder of 3
Air Squat o Slam Goblet Squat
Devil Slam Ball
V-Ups o Sit Up