MONDAY

STRENGTH
6 x 3 Paused Deadlift, rest 2 minutes
*1 sec pause below knee on each rep
**reset each rep on the floor, no TNG

METCON
15 min Amrap
50 Double Unders
20 Deadlift 90/70 kg o 60% of your RM
10 Kipping Handstand Push Ups

TUESDAY

STRENGTH
12 minute EMOM
Min 1: 1 Power Clean 2 Hang Power Clean
Min 2: 3/4 Broad Jump*
Min 3: rest

METCON
5 Round For Time
9 Hang Power Cleans (70/50)
12 T2B
15 Box Jump (60/50)
*12 minute cap

—

WEDNESDAY

STRENGTH
10 min Emom
3 Thruster
*Build 3 heavy reps

METCON
Dumbbell Fran
21 Dumbbell Thrusters 22,5/15
21 Pull-ups
15 Dumbbell Thrusters
15 Pull-ups
9 Dumbbell Thrusters
9 Pull-ups
*10 minute cap

—

THURSDAY

METCON
Let Loose
5 Rounds for Time
30 Kettlebell Swings (24/16)
30 Hand Release Push-Ups
30/24 Calorie Bike Erg
Rest 2 Minutes Between Rounds
*Courtesy of CrossFit New England, 35 min cap time

PUMP
Guns and Buns

—

FRIDAY

STRENGTH
5 x 2 Hang Power Snatch 1 Hang Squat Snatch
5 x 1 Power Snatch 1 OHS

METCON
For Time – T2
100 Dumbbell Power Snatch, alt (22/15)
50 Burpees Box Jump Over (50/60)
100 Cals
*15 min cap time

—

SATURDAY

METCON
20 minute AMRAP
Partner 1 – 16/12 Calorie Bike
Partner 2 – 10 Renegade Rows + D-Ball Clean (until partner 1 completes the bike)

---

GPP

—

MONDAY

STRENGTH
4 sets
8-10 Seated Arnold Press, 21×1
20-30 Quadruped Shoulder Tap (5/5 o 8/8)

3 sets
10 Seated French Press
20 Weighted Crunch

METCON
15 min Amrap
5 Dumbbell Burpees into Reverse Lunges*
10 Sit Up
15/12 Cals erg
*1 rep = 1 DB Burpees + 1 Reverse Lunges x side

TUESDAY

STRENGTH
4 sets
6/8 Dual Kb Sumo Deadlift
30 sec Side Plank x side
+
3 sets
10 Cross Leg Glute Bridge x side
12/15 Bent Over Lateral Raise

METCON
5 Rounds for Time
9 D-Ball Clean
15 Cal erg
+
5 Rounds for Time
12 D-Ball Squat
15 Hands Off Push Ups

WEDNESDAY

STRENGTH

4 sets
15-12-9-max Bench Press
+
3 sets
5/8 Turkish Sit Up x side
10 Toes to Dumbbell

METCON

For Time T-2
50 Dumbbell Push Press
75 cals
100 Sprinter Mountain Climbers
75 cals
50 Dumbbell Push Press
*22 min cap time

—

THURSDAY

STRENGTH
4/5 sets
10/15 sec Chin Over the Bar Hold
10 Dumbbell Row x side (no push ups – 5/5)
10/15 Dumbbell Curl

METCON
4 Rounds for Time
20 Dumbbell Snatch alt (22.5/15)
20 Down Up
20 Box Jump Step Down (50/60)
*cap time 15 min

FRIDAY

PUMP
4 sets
Max Seated Dumbbell Curl
Max Chest Fly
4 sets
10 Split Squat x Side, 1 KB o DB
1 min Wall Sit

METCON
Amrap 20 min
200 mt run o 40 sec Row-Bike
20 American Swing
30 Air Squat o Squat Jump
40 Russian Twist