MONDAY

Workout of the day

STRENGTH
Every 3′ x 5
3/6 Weighted Pull Ups
12 Double KB Rack Step Up alt

WOD
2′ on 1′ off x 8 rounds alternating
– 20 American Swings 32/24
amrap Chest to Bar*
* 5 Goblet Squats every break
– 20/15 cals Bike
amrap Burpees over the Wall

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
90″ on 30″ off
cals on Machine
Plate g2o
Sit Up

TUESDAY

Workout of the day

WEIGHTLIFTING
Power Clean
Find 1 RM of the day

WOD
Holleyman
30 rounds for time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds
50 American Swings
30 cals Row
50 Walking Lunges
20 cals Row

WEDNESDAY

Workout of the day

METCON
T-2
In 30′
5 K Row
in the remaining time
Amrap*
15 Hands off Push Ups
20 mt Bear Hug Carry UB ahap
* one round each

Strength & Conditioning

STRENGTH
Total body

METCON
from 0 to 7′
for time
21-15-9
DB Thrusters
Burpees
200 mt Run
@ 7′
for time
21-15-9
DB Cleans
Box Jumps
200 mt Run

THURSDAY

Workout of the day

STRENGTH
Bottom Up Front Squat 4 x 3/5 reps

WOD
Amrap 12′
30 Double Unders
6 Front Squats 70/55
12 Toes to Bar
20 Sit Ups

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
30″ on 30″ off
Bike
DB Push Press
Row
Renegade Row
1 Single Under

FRIDAY

Workout of the day

WEIGHTLIFTING
Every 90″ x 6 rounds
Snatch Pull + Hang Pull + Hang Power snatch

WOD
4 rounds for time
400 mt Run
15 Hang Power Snatches 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 7′
15 Wall Ball shots
9 Hands Off Burpees
20 Mountain Climbers
rest 3′
Amrap 7′
10 Wall Ball shots
7 Tuck Jump Burpees no Push Ups
20 Russian Twists