MONDAY

Workout of the day

SKILL
Bar Muscle Up

WOD
Amrap 7′
10 Snatches
3 Bar Muscle Ups
rest 3′
Amrap 7′
12 Overhead Squats
9 Chests to Bar

Conditioning

STRENGTH
Total Body

METCON
For time
3 rounds for time
20 American Swings
20 Push Presses
20/15 cals Row
20 Goblet Squats
20 Down Ups
20 Deadlifts
20 Sit Ups
cap time 20′

Beginners:
2/3 rounds
15/10 Plates ground to Overhead
15/10 Push Ups
15/10 cals Row
15/10 Air Squats
15/10 Burpees no Push Ups
15/10 KB or Plate Deadlifts
15/10 Sit Ups

TUESDAY

Workout of the day

STRENGTH
Emom 10′
3 Push Presses

WOD
5 rounds
1′ Bike
1′ American Swings
1′ Box Jumps Over
1′ rest

Conditioning

STRENGTH
Lower Body

METCON
4 rounds
Wallball shots
DB Cleans 22,5/15
Lateral Burpees over the DB
1 round 35w 25r
1 round 40w 20r
1 round 45w 15r
1 round 50w 10r
(Beginners: scale down the Cleans’ weight and to Prisoner Step Over, no Lateral)

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Emom 6′
2 Low Hang Squat Cleans
then directly to:
Emom 4′
2 Squat Cleans

WOD
Amrap 10′
Ladder of 3
Squat Cleans
Handstand Push Ups
rest 5′
then 5′:
20″ on / 20″ off / 20″ on
Shuttle Run or Row or Bike
(high but bearable intensity all along the workout, no sprint)

Conditioning

STRENGTH
Total Body

METCON
Emom 15′
Row 250/200 mt
12 Dumbell Lateral Steps Over
30/40 Mountain Climbers

Beginners:
Row 200/150 mt
12 Steps Over
30″ Mountain Climbers or Plank

THURSDAY

Workout of the day

FOCUS
Specific Warm Up

WOD
Open 18.1
8 Toes to Bar
10 Clean and Jerks – 5 each –
14/12 cals Row

Conditioning

STRENGTH
Upper Body

METCON
2 rounds
Amrap 4′
10 Hands Off Push Ups
12/9 cals Bike / Ski
1′ rest
Amrap 4′
10 Burpees to plate
12 Ring Rows

FRIDAY

Workout of the day

STRENGTH/SKILL
Quality Day
3/4 rounds
6 Sumo Stance Good Mornings
10 or amrap Ring Push Ups or Dumbells
8 Barbell or Dumbell Up Right Rows

WOD
Emom 15′
20 Kettlebell Russian Twists
4 Double KB Deadlifts + 4 KB Cleans + 4 Reverse Lunges (each)
30″ max effort Machine

Conditioning

STRENGTH
Total Body

METCON
5 rounds
10 Box Jumps
20 alternating Dumbell Snatches 15/10
50 Air Squats

Beginners:
Amrap 15’/20′
10 Box Jump Steps Down
20 alternating Dumbells Ground to Overhead
35 Air Squats
rest 40″/1′ after each round