MONDAY

Workout of the day

WOD
T- 2
3 rounds
Run 500 mt
50 Synchro Air Squats
30 Synchro Chest to bars
10 Synchro Burpees over the plate*
* facing, pass the plate without touching it

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
15 American Swings
15 Wall Ball shots

TUESDAY

Workout of the day

STRENGTH
Mixed Grip Deadlift
every 2′ x 5 sets
– 5 / 4 / 3 / 2 / 1 reps
– 5 / 4 / 3 / 2 / 1 high jump after every set

WOD
Tabata this:
Deadlifts 70% of 1 heavy rep
Box Jumps
Power Cleans 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds 3′ on 1′ off
21 Sit Ups
15 Box Jumps
12 Hands off Push Ups

WEDNESDAY

Workout of the day

STRENGTH
4 rounds
6/4 Seated Barbell Presses
20″ Handstand Hold Wall Facing
rest 90″ between rounds

WOD
10-1
S2O
50 to 5*
Double Unders
* 5 Double Unders less every round

Strength & Conditioning

STRENGTH
Lower body

METCON
15′ amrap
35″ on 25″ rest
Row
Burpees to plate*
– bingo exercise

THURSDAY

Workout of the day

WOD
T.2
Wod 1
alternating with a partner
12′ amrap
12 TTB
9 American Swings
1′ Rope Climb
rest 3′
2 rounds – 16′ total time
1′ Row for mt
1′ Dual KB Rack Hold
1′ Bike for mt
1′ Dual KB/DB Suitcase Hold

Strength & Conditioning

STRENGTH
Upper body

METCON
3 rounds for time
Run 400 mt
50 Single Unders
30 Dumbell Snatches

FRIDAY

Workout of the day

STRENGTH
Every 2′ x 7 sets
1 Low Hang Snatch Pull
1 Hang Power Snatch
1 Power Snatch

WOD
3 rounds for time
21 Power Snatches 45/35
15 Wall Ball shots

Strength and Conditioning

STRENGTH
Lower body

METCON
10-20-30
Dual DB Front Squat
Dual db push press
Cal Row