MONDAY

Workout of the day

STRENGTH
Back Squat
E3MOM x 5
5 Back Squats Climbing
Amrap Strict Pull Ups C2B

WOD
For time
3 rounds for time
30 American Swings
20 Push Ups
20 Goblet Squats
10 Chest to bar

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
15 Dual DB Deadlifts
15 Box Jumps
15 Ring Rows
15/10 cals Row

TUESDAY

Workout of the day

WEIGHTLIFTING
Find 1 Rm Power Clean
1 set every 2′ cap time 14′
rest 1′
Emom 5′
2 Power Cleans @75%

WOD
2′ on 1′ off x 4rounds
12 Deadlifts
9 Hang Power Cleans
6 Box Jump Overs
rx 70/50

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
18 Wall Ball shots
15 Hands Off Push Ups
12/9 cals Bike

WEDNESDAY

Workout of the day

WOD
Run 1 mile
50-30-10 Wall Ball shots
20-10-5 mt Handstand Push Ups
Run 800 mt
5-10-20 mt Handstand Walk
20-30-40 Medball Walking Lunges
Run 400 mt
20-10-5 mt Handstand Push Ups
50-30-10 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
2′ amrap
10 KB Deadlifts
10 Push Ups
30 Single Unders
2′ Row
35″ hard 25″ easy
1′ rest

THURSDAY

Workout of the day

GYMNASTIC STRENGTH
Every 3′ x 5
20/30″ L Sit
6/8 Strict Toes to Bar
10/15 Hollow Rock

WOD
Amrap 15′
60 Double Unders
40 Toes to bar
30 Air Squats
20 Burpees over the parallette
10 Bar Muscle Ups

Strength & Conditioning

STRENGTH
Upper body

METCON
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans

FRIDAY

Workout of the day

WOD
3 rounds
rest 3′ between rounds
Amrap 6′
20/15 cals
20 Power Snatches 40/25
15/10 cals
15 Power Snatches 50/35
10/ 7 cals
10 Power Snatches 60/42.5

Strength & Conditioning

STRENGTH
Lower body

METCON
Emom 20′
15 American Swings
35″ on machine
15 Down Ups
45″ on machine