MONDAY

Wod of the Day

METCON
Benchmark: Rowing Eva

Conditioning

STRENGTH
Total Body

METCON
Game Day
For Time
3 rounds
50 American Swings
25 DB Thrusters
12 Burpees / cals Bike or 15 cals Ski

TUESDAY

Wod of the Day

STRENGTH
Push Press
5-4-3- rest 3′ 1 drop set @75% of 3 RM of the day

WOD
15′ amrap
10 Push Presses rx 30/20
10 Box Jumps
10 Burpees over the Bar

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
4′ on / 1′ off
amrap
9 cals Bike/Ski
30 Mountain Climbers
40 mt Plate Walking Lunges

WEDNESDAY

Wod of the Day

WEIGHTLIFTING
Squat Clean
3 x 3 slow Squat Cleans – drop and reset every rep
4 x 2 Squat Cleans climbing – unbroken

WOD
Team of 2
5 synchro rounds of Cindy
10 Squat Cleans @60 kg
10 Squat Cleans @70 kg
10 Squat Cleans @80 kg
5 synchro rounds of Cindy

Conditioning

STRENGTH
Total Body

METCON
4 rounds
15/25 Wall Ball shots
15 DB Cleans
Burpees over the DB
1 round 35″ work / 25″ rest
1 round 40w 20r
1 round 45w 15r
1 round 50w 10r

THURSDAY

Wod of the Day

WOD
Run 1500 mt
rest 3’…

Conditioning

STRENGTH
Upper Body

METCON
Team of 2
30/40 cals Row
3 rounds
30 Box Jumps
15 sync Push Ups
30/40 cals Row
2 rounds
30 Box Jumps
15 sync Push Ups
30/40 cals Row
1 rounds
30 Box Jumps
15 sync Push Ups

FRIDAY

Wod of the Day

STRENGTH
6 Floor Presses or Bench Presses
6 Strict Chin Ups
6 Weighted Lunges
3 rounds not for time
Go Heavy!

WOD
Paolo
6 rounds for time
58 Double Unders
21 American Swings
12 cals Bike or Burpees

Conditioning

STRENGTH
Total Body

METCON
2 RFT
60 Air Squats
20 Sit Ups
30 single arm DB Push Presses
40 Air Squats
20 Sit Ups
30 alternating DB Snatches