MONDAY

Workout of the day

STRENGTH ENDURANCE
E2MOM x 5
3 Deadlifts
5 Burpees over the bar
* climb up every set

WOD
Strength endurance and grip
10 – 1
Deadlift 70/55
Toes to Bar

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
50 Air Squats
35 American Swings
20/15 cals Row

TUESDAY

Workout of the day

STRENGTH
Power Snatch
1 set every 90″ x 8
climb up every 2 sets

WOD
3′ on 1′ off x 5
30 Double Unders
15 Power Snatches

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 2′ on 2′ off x 5 – 20′ total
21/15 cals Row
amrap DB Hang Clean and Jerk, max 5 each side

WEDNESDAY

Workout of the day

WOD
T-2
Row 3 K
90 Single DB Step Overs
Row 2 K
60 Box Jump Overs
Row 1 K
30 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Upperd body

METCON
4 rounds for time
200 mt Run with medball
20 Down Ups
30 Sit Ups

THURSDAY

Workout of the day

STRENGTH
Back Squat
3 x 3 very very very heavy

WOD
Wodapalooza wod 4
150 Wall Ball shots
75 Toes to bar

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 30′
2′ on 1′ off
30 DB Snatches
30/21 cals Bike/Row
30 DB Box Step-ups @ 24/20
30 Jumping Pull Ups

FRIDAY

Workout of the day

STRENGTH
Power Clean
Every 90″ x 7
3 heavy reps touch and go

WOD
Amrap 12′
Ladder of 3
Power Cleans
Hand Stand Push Ups
*add weight after the 12 reps round

Strength & Conditioning

STRENGTH
Lower body

METCON
In 12′
100 Hug Plate Walking Lunges
emom 8 Push Ups
amrap
10 cals on machine
emom > 15 Mountain Climbers