MONDAY

Workout of the day

STRENGTH
Emom 8′
1 Power Snatch
1 Hang Squat Snatch

WOD
Randy
– emom 15′ Double Unders @top of every minute

CASH OUT
Curl + Press + Lat
3 x 12

Strength & Conditioning

STRENGTH
Upper and lower body

METCON
Team of 2
100-80-60-40
Cals Row / Air Squats

TUESDAY

Workout of the day

SKILL
Kipping / Butterfly

WOD
T-2
25′
3000m Row
+ amrap
30 Burpees
60 Pull Ups
90 Front Rack Walking Lunges / Walking Lunges

CASH OUT
3 x 5 each leg Single Leg Double KB Deadlift

Strength & Conditioning

STRENGTH
Core and Gymnastic session

METCON
2 rounds
Tabata
– Bike
1′ rest
– Burpees
1′ rest
– American Swing

WEDNESDAY

Workout of the day

STRENGTH
Strict Press
6 reps every 2′ x 4
rest 2′
3 Push Presses every 1′ x 6

WOD
12′ amrap
9 Shoulder to Overhead
15 Deadlifts (70/50)
50 Air Squats

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 12′
10 DB Hang Clean and Jerks each side
20 Sit Ups
30 Medball Deadlifts

THURSDAY

Workout of the day

STRENGTH
Every 2′ x 6
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

WOD
3 rounds
400 mt Run
12 Hang Power Cleans 70/50
21 Box Jumps

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 15′
35″ work / 25″ rest
Up to the coach… surprise!

FRIDAY

Workout of the day

WOD
Emom 10′
– 10 DB Step over Bike for mt
rest 2′
Emom 10′
– 10 Bench Press or Floor Press amrap cal Row
rest 2′

CASH OUT
3 rounds
40″ on 20″ rest
Wall Sit DB Curl
Flutter Kicks
Heels Touch
rest

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 18′
1 round each
15 Wall Ball shots
150 mt Run/Row