MONDAY

Workout of the day

WOD
«Jackie»
For time
Row 1000m
50 Thrusters (20/15)
30 Pull-ups
*10′ cap

Strength & Conditioning

METCON
10′ EMOM
1- 10 Dumbbell Death Marches
2- 30″/45″ Deadbug

12′, 3 rounds
1 minute Bike @85%
1 minute Alt Single Arm Dumbbell Swings
1 minute Bike @85%
1 minute Russian Twists

10′ EMOM
1- 10 Dumbbell Walking Lunges
2- 30″/45″ Deadbug

TUESDAY

Workout of the day

STRENGTH
Press – Build up a tough set of ten for the day, then perform 2×10 (drop set)

WOD
24′, 8 rounds
60″ AMRAP
16/12 cals Bike/Row or 8 Box Jump-step down (30/24)
AMRAP Hand Release Push-ups or Deficit Push-ups
60″ rest

Strength & Conditioning

STRENGTH
Dual Kettlebell Paused Front Squats – 5×10
Bench Sorenson Hold – 3×30″/45″

METCON
5/6 sets, 14/17 minutes
20″ Dumbbell G2OH
10″ rest
20″ Burpees
10″ rest
40″ Devils Press
20″ rest
Rest 60″

WEDNESDAY

Workout of the day

STRENGTH
Back Squat – Every 90″ 10×5 (60-70%)

WOD
12′ AMRAP
30 Lateral Ski Hops
20 Double Kettlebell Deadlifts (24/16)
10 Overhead Sit Ups (15/10)

Strength & Conditioning

STRENGTH
Half Kneeling Landmine Press 3×8 (each side)
Split Stance Landmine Deadlift 3×8 (each side)
Bench Dips 3×10
Bench Hip Thrusters 3×10

WOD
18′ EMOM
Shuttle Run (moderate effort)
30″ Side Plank, L
Shuttle Run
30″ Side Plank, R
Shuttle Run
30″ Plank Hold
*Plank starts at 15″ and stops at 45″ of the minute

THURSDAY

Workout of the day

STRENGTH
Strict Pull-up or Negative 5×5
Rolling Plank 5×30″/60″

WOD
20-15-10-5
Toes-to-bar
Burpees to target (side of the wall or pull-up rig)

CASH OUT
Run 5’/8′ at moderate pace

Strength & Conditioning

STRENGTH
Archer Ring Row 4×12-16
Marching Wall Sit 4×45″/60″
Off-Set Carry 4×30″/45″ (each side)

METCON
10’/12′ AMRAP
20 Plate Ground to Overhead
20 NPUB to Plate
20 Lateral Skip Hops to Plate
20 Double Unders / 40 Single Unders

FRIDAY

Workout of the day

STRENGTH
Hang Power Clean 5×5
or
3-Pos Clean 5 sets

WOD
8′ AMRAP
30 Power Cleans (50/35)
30 Front Rack Reverse Lunges (50/35)
AMRAP Squat Cleans (50/35)

Strength & Conditioning

METCON
10′ for movement
10 alt Rev Lunge w/ Hip Flexion
10 Hindu Push-ups
20 Plank Shoulder Taps
+
Rowing Drills
+
Every 5′ for 20′
Row 500m

SATURDAY

Workout of the day

WOD
30′ AMRAP
11 Box Jump-step down (24/20)
11 American Kettlebell Swings (24/16)
11 cal Row
11 Burpees

Strength & Conditioning

STRENGTH
Pendlay Row 5×10
Box Handstand Hold 3×30″45″

METCON
20′ Partner AMRAP
30/20 cals Assault Bike*
30 Burpees Box Jump Overs (24/20)**
*resting partner holds Double Kettlebell in front rack hold
**resting partner holds plank position