MONDAY

Workout of the day

STRENGTH
Deadlift
8-6-4-4

WOD
5 rounds
9 Deadlifts
21 Wall Ball shots

Cash Out
60 Hollow Rocks

Strength & Conditioning

STRENGTH
Total body

METCON
For time
10 rounds
T-2, 1 round each
200/150 mt Row
10 Burpees No Push Ups Box Jumps
cap time 20′

TUESDAY

Workout of the day

WEIGHTLIFTING
8′ to find 1 heavy rep of High Hang Squat Clean
rest 3′
Emom 7′
3 Squat Cleans from high hang ub t&g

WOD
3 rounds for time
20 Hang Power Cleans 60/42.5
20 Box Jump Overs 60/50

Strength & Conditioning

STRENGTH
Total body

METCON
For time
Run 400 mt
80 DB Deadlifts – 20/15
Run 400 mt
60 DB Hang Cleans – 20/15
Run 400 mt
40 DB Push Presses – 20/15
cap time 15′ hard cap time

WEDNESDAY

Workout of the day

WOD
T-2
3 rounds
20 synchro Chest to Bars
30 synchro Dumbell Snatches
50 cals Row
3 rounds
15 synchro Burpees over the DB (facing)
20 Dumbell Walking Lunges synchro
50 cals Row
cap time 30′

Strength & Conditionig

STRENGTH
Lower body

METCON
For time
21-18-15-12-9-6
Wall Ball shots / Down Ups
cals Row
cap time 15′

THURSDAY

Workout of the day

STRENGTH
Strict Press
4 x 6*
*add 15% from 8.5.19

WOD
5 rounds
1′ amrap Push Presses
1′ max cals @ Machine
1′ rest

Cash Out… Guns Out
60 Banded Curls

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap
5′ work 1′ rest x 3 rounds
10 American Swings
10 Goblet Squats
10 Sit Ups
20 Mountain Climbers
17′ total work

FRIDAY

Workout of the day

WEIGHTLIFTING
Strength workout
Not for Time cap time 15′
10-1
KB Cleans 24/16
Front Squats 24/16
Strict Pull Ups

WOD
Strongman conditioning
3 rounds
Run 500 mt
100 mt farmer carry ahap
50 mt double plate hug carry

Strength & Conditioning

STRENGTH
Total body

METCON
Deck of card Interval Edition
35″ work 25″ rest
3 exercises will be picked up randomly then included in a 15 minutes interval training
15′ total work