MONDAY

Workout of the day

STRENGTH
High Hang Snatch 5×5
or
3-Pos Snatch 5 sets

WOD
10 RFT
3 Power Snatches (60/40)
10 Wallballs (20/14)
*13′ cap

Strength & Conditioning

STRENGTH
Goblet Reverse Lunge – 4×12-16 alt
Banded Lat Pull Down – 4×15

METCON
«Single movement mind fuck»
12′ AMRAP
Dumbbell Curtis P
*every minute 5 NPUB

TUESDAY

Workout of the day

FOCUS
Windmills
Ankle Mobility

WOD
10′ AMRAP
12 alt Dumbbell Power Cleans (22/15)
35 Double Unders

Strength & Conditioning

STRENGTH
3 sets – 20″/10″ (4’30» total)
1- Heels Elevated Squats
2- Squat Hold
3- Sumo Stance Squats

METCON
25′ AMRAP (w/ partner)
20 cals Row
10 Synchro Medball Cleans / Medball Squats

WEDNESDAY

Workout of the day

STRENGTH
Double Overhand Deadlift – 5×5
*reset each rep

WOD
6 RFT
5 Deadlifts (100/70)
5 Box Jump-step down (24/20)
5 Deadlifts (100/70)
5 Burpees Over Bar (lateral)
*8′ cap

Strength & Conditioning

STRENGTH
10 minutes for movement
30″ Ring Row Hold
30″ Bent Hollow Hold
30″ Back Scale Hold/side
+
Running Drills 5′-10′

METCON
«Partner sprints»
20′ AMRAP (in pairs)
200m Run YGIG
*resting partner alternates between Suitcase Holds L/R and Plank Hold when other partner is running
**e.g. you have to run a total of THREE 200m to complete both Suitcase and Planks
***if weather or space doesn’t allow, change to 15/10 cals Bike/Row

THURSDAY

Workout of the day

STRENGTH
Single Arm Row – 4×8/side
Wall Facing Handstand Hold – 4×30″-45″

WOD
5 RFT (in pairs)
30 cals Row/Bike
20 Partner Medball Sit-ups (20/14)
10 Strict Handstand Push-ups
*30′ cap

Strength & Conditioning

STRENGTH
Double Kettlebell Sumo Deadlift – 5×10
Marching Wall Sit – 5×45″-60″

METCON
«Dumbbell death» (benchmark)
15′ AMRAP
5 Dumbbell Deadlifts
5 Dumbbell Burpees
5 Dumbbell Front Squats
5 Dumbbell Turkish Get-up Sit-ups, L
5 Dumbbell Turkish Get-up Sit-ups, R

FRIDAY

Workout of the day

STRENGTH
Single Arm Kettlebell Push Press + Single Arm Front Rack Carry – 5×5+15m/side

WOD
3 RFT
Run 400m
21 Wallballs (20/14)
12 Hang Power Cleans (60/40)

Strength & Conditioning

STRENGTH
Dumbbell Floor Press – 5×10
Banded Face Pull – 5×45″-60″

METCON
«Bodyweight chipper»
For Time
100 Air Squats
50 Ring Rows
100 Abmat Sit-ups
50 Push-ups
*12′ cap

SATURDAY

Workout of the day

WOD
In Pairs
15′ AMRAP
10/7 cals Assault Bike/Row
7 Synchro Overhead Squats (50/35)
21 Synchro Abmat Sit-ups

Rest 5′

15′ AMRAP
10/7 cals Assault Bike/Row
7 Synchro Shoulder-to-overheads (50/35)
21 Synchro Reverse Lunges
*alternate who performs the Row/Bike each round

Strength & Conditioning

STRENGTH
12′ EMOM
1- 30″ Single Arm FLR/side
2- 30″ Single Leg Glute Bridge/side
3- 30″ Kettlebell Teapots/side

METCON
«Franco»
16′ EMOM
1- 10 Curl and Press
2- 30″ Banded Hammer Curl
3- 10 Lateral Raises
4- 30″ Banded French Press
*perform lateral plate jumps to 55″ each minute after the exercises