MONDAY

RE-TEST
Rowing Drills
+
Re-Test: 2 K Row

METCON
6 Rounds for Quality
9 Chest to Bar
12 KB Sumo Deadlift High Pull 32-24 kg
18 Air Squat

—

TUESDAY

STRENGTH
Back Squat
4 x 10 at 5 RPE, 20×1
*rest 2 min between

METCON
15-18 min Emom
Min 1: 10 D-Ball Over the Shoulder 50/40 kg
Min 2: 15-20 Cals Row
Min 3: 35-50 Double Unders

—

WEDNESDAY

RE-TEST
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg

STRENGTH
Bodybuilding Session Upper Body or Lower Body ¡¡Surprise!!

—

THURSDAY

STRENGTH
Strict Press
9-7-5-5
*2 min rest, climb every set

METCON
1-10 Dual KB S2O
*after each round
12 mt Walking Lunges
6 V-Ups

—

FRIDAY

—

SATURDAY

STRENGTH
Snatch Review

METCON
For Time
12-15-18
Squat Snatch 45/25 kg
7-5-3
Bar Muscle Up

---

GPP

MONDAY

STRENGTH
4 Rounds
8 Incline Db Bench Press AHAP
10 Tall Kneeling Slam Ball

METCON
20 min Amrap
20 Cals erg
15 American Swing 24/16 kg
10 Hands Off Push Ups into Shoulder Tap

—

TUESDAY

STRENGTH
3 sets
6 Deficit Split Squat, 20×1 x side AHAP
8 3 Point Dumbbell Row x side
10 Reverse Crunches + 20-30 sec Hollow Hold
+
3 sets 10-15 Glute Kick + 15 Banded Row, 3 sec pause at top

METCON
5 Rounds for Time
6 Box Jump Over
12 Dumbbell Snatch alt
18 Sprinter Mountain Climber
*13 min cap time

—

WEDNESDAY

STRENGTH
D-Ball Clean Technique

METCON
T-2
30 Rounds, 1 Round each
3 D-Ball Clean
6 Burpees
9 Cals
*30 min cap time

—

THURSDAY

STRENGTH
5 sets
5 Trap Bar Deadlift, club weight every set
10-15 sec Chin Over the Bar Hold
10-15 Banded Curl

METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Erg
Min 2: Air Squat
Min 3: KB Sumo Deadlift High Pull
Min 4: Hands Off Push Ups to Loaded Beast*
*at wall

—

FRIDAY

SATURDAY

STRENGTH
3 sets
10-15 Pull Over
8-12 Seated Lateral Raise
30-40 sec Banded Face Pull
+
3 sets
6 SLRDL x side
10-12 Banded Hamstring Curl, 3300
30-40 sec Frog Pump Hold

METCON
2 Rounds For Time
500 mt run o Erg
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press