MONDAY

Workout of the day

STRENGTH
Every 2′ x 12′
3 reps of Back Squat climbing, finish with 3 heavy but not max reps
start @70%

WOD
Amrap 12′
Ladder of 3
Back Squat @60/42,5*
Chest to Bar
*from ground

CASH OUT
50 Banded Pull Downs

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
30 Double Unders
15 American Swings
15 Box Jump Over hands on box
15 cals Row

TUESDAY

Workout of the day

FOCUS
Shoulder to Overhead
Cycling

WOD
2′ on 2′ off x 20′
21 cals + amrap Ground to Overhead 60/40 kg

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds:
1 minute Plate Step over the Box
1 minute Sit Up or Slam Ball
1 minute DB Thrusters
1 minute cal Bike
Rest 2 minutes between rounds

WEDNESDAY

Workout of the day

SKILL
Review: Handstand Walk

WOD
Amrap 25′
T-2
30 cals Bike
90 Double KB Swings
30 cals Bike
70 Double KB Squats
30 cal Bike
50 Toes to bar
30 cals Bike
15 mt Handstand Walk or 30 mt Bear Crawl*
*each

Strength & Conditioning

METCON
3 rounds
3′ amrap:
20 Dumbell Snatches
40 Mountain Climbers
1′ rest
1′ amrap:
Burpees Over
1′ rest
3′ for time:
500/600 mt Row
1′ rest

CASH OUT
Core

THURSDAY

Workout of the day

STRENGTH
Core conditioning
12′ for quality
35″ cals on Bike
40 mt farmer carry, go heavy!
3 Wall Climbs
1 Rope Climb

WOD
for time
30 Handstand Push Ups
90 Wall Balls
150 Double Unders

CASH OUT
3/4 rounds
10 V-Ups
10 Tuck Sit-Ups

Strength & Conditioning

STRENGTH
Lower body

METCON
4 rounds
200 mt Run
20 DB Deadlifts
15 Push Ups
10 Box Jumps

FRIDAY

Workout of the day
Con che cuore si mette un Hero Wod a fine settimana? Beh, vi diamo un compagno di giochi per non sentirvi soli. Oggi Loredo… Synchro!

WOD
Synchro Loredo

Strength & Conditioning

CASH OUT
Total body

METCON
T-2
20′ Amrap
Barbara
*athletes split the reps