MONDAY

STRENGTH
Deadlift 5 x 1.1.1

METCON
For Time (o reps ?) T-2
55 Deadlift
110 Wall Ball
110 cals Row
55 Deadlift
*cap time 18 min

—

TUESDAY

STRENGTH
16 minute EMOM
Min 1: 2-6 Bar Muscle Up / 8-12 C2B / 9-15 Pull Ups
Min 2: 6-10 Rolling Pistols
Min 3: UB Double Unders, 2 attempts
Min 4: rest

METCON
3 Rounds For Time
5 Wall Climb
20 Chest to Bar
35 Box Jump Over
. 12 min cap time

—

WEDNESDAY

STRENGTH
10 min EMOM
1 Clean 1 Hang Squat Clean 1 Jerk

METCON
15 min EMOM
Min 1: 9 Dumbbells Thruster 22.5/15 kg
Min 2: 9 Toes to Bar
Min 3: 9 Burpees Over the Dumbbell

—

THURSDAY

STRENGTH
Back Squat 5 x 1.1.1

METCON
16 min Emom – 45 sec On 15 sec Off
Min 1: Shuttle Run o Erg for mt
Min 2: D-Ball Over the S/W
Min 3: Air Squat into Lunges
Min 4: V-Ups

—

FRIDAY

STRENGTH
5 x 3 Tall Snatch
4 x 2 Hang Snatch
3 x 1.1.1 Snatch

METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 15-12-9-6-3 OHS*
*add weight every round, the score is the total kilos moved

—

SATURDAY

STRENGTH
5 sets
5 Bench/Floor Press
10 Romanian Deadlift
*rest 2 min

METCON
For Time
1000 mt Run
5 Rounds
5 Burpees Chest to Bar
10 Sit Up
15 Air Squat
1000 mt Run

---

GPP

MONDAY

STRENGTH
Trap Bar Deadlift, 12-10-8-6 climb every set
20 sec Feet Elevated Side Plank
*rest 90 sec

METCON
For Time
21 – 15 – 9 – 15 – 21
Box Jump Step Down
Slam Ball
cals

—

TUESDAY

STRENGTH
4 sets For Quality
3-6 Weighted Strict Chin Ups
40 sec Goblet Wall Sit, rest 90 sec
+
3 sets
6-10 Weighted Push Ups
10-12 Standing Dumbbell Curl, rest 90 sec

METCON
4 Rounds For Time – T 2
20 Burpees
40 Cal Row
*15 min Cap Time

—

WEDNESDAY

STRENGTH
5 Rounds
6-12 Strict Dips
8-10 D-Ball Hug Squat, 30×1 tempo

METCON
10 min
6 D-Ball Clean
12 V-Ups
18 Air Squat

Cash Out
100 Banded Triceps Extension

—

THURSDAY

STRENGTH
3-4 sets
8 Single Arm Dumbbell Row x side
10 Single Arm Reverse Lunges x side

METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 10 Renegade Row / 10 Dead KB Clean into Reverse Lunges, alt

—

FRIDAY

STRENGTH
4 x 8 Hip Thrust
3 x 8-12 Frontal + Lateral Raise

METCON
4 Rounds For Quality
20 Lateral Slam Ball
15 Dumbbell Push Press
9 Broad Jump Back Pedal for distance
*12 min cap time