MONDAY
Wod of the Day
STRENGTH & SKILL
Stict Press
3 x 3
Push Press
3 x 3
Push Jerk
3 x 3

WOD
Amrap 15′
Buy in 100 Double Under
3-6-9-12 Shoulder to Overhead
12/09 cal Bike after each set

Conditioning
STRENGTH
Total Body

METCON
16′ emom
18/15 cal Row
18/15 Wall Ball
18/15 Hands Off Push Up
40″ Hollow / Tuck Hollow

TUESDAY
Wod of the Day
FOCUS
Barbell Cycling

WOD
3′ max reps Power Snatch 50/35
1′ rest
3′ max reps Burpees to plate
1′ rest
3′ max reps Burpees to plate
1′ rest
3′ max reps Squat Clean 60/40

Conditioning
STRENGTH
Lower Body

METCON
Amrap 15′
12/9 cal Bike
5-10-15
American Swing
20 Mountain Climber

WEDNESDAY
Wod of the Day
WOD
in 20′
800 mt Run
amrap:
50 Air Squat
30 Push Up
20 Lunges

Conditioning
STRENGTH
Total Body

METCON
Amrap
Round 1
45″ work 15″ rest and rotate
Round 2
35′ work 25″ rest and rotate
– Box Step Over
– Burpees
– Row

x 3 – 18′ total

THURSDAY
Wod of the Day
WOD
Every 2′ x 6 Rounds
9 Deadlift
6 Hang Power Clean
3 Front Squat
rest 3 full minutes
For 10′ – 1′ on / 1′ off
Shuttle Run on 20 mt for max mts or 1′ on 1′ off Bike for mt

Conditioning
STRENGTH
Upper Body

METCON
10 Rounds
15 Dumbell Deadlift or Russian Swing
12 Russian Swing
10 Sit Up

FRIDAY
Wod of the Day
STRENGTH ENDURANCE WOD
5 Rounds emom
1 Rope Climb
5 Strict Handstand Push Up
10 Kettlebell Snatch each arm
200 mt Run or Row
rest

CASH OUT
3/5 rounds
10 V-Ups
10 Hollow Rock
10 Tuck Sit Up

Conditioning
STRENGTH
Total Body

METCON
3/4 Rounds
Amrap 4′
10 wall ball
10 box jump
rest 1′