MONDAY

Workout of the day

WEIGHTLIFTING
Emom 8′
Shrug + Pull + Muscle Snatch

WOD
12-9-6-3*
Squat Snatches
50 DU after each set

No Mobility no problem:
15-12-9-6*
Power Snatches
50 DU after each set

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
20 Sit Ups
30 Russian Swings
200 mt Run

TUESDAY

Workout of the day

SKILL
Bar Muscle Up

WOD
500 mt medball/plate Run
35 DB Steps Over the Box
15 Bar Muscle Ups
400 mt medball/plate Run
25 DB Steps Over the Box
12 Bar Muscle Ups
300 mt medball/plate Run
9 Bar Muscle Ups

Strength & Conditioning

STRENGTH
Lower body

METCON
5 rounds
45″ work 15″ rest
Row – Burpees – Rope Jump

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
7 rounds
3/5 reps every 2′:30″
across
– use 75% of 1 RM

WOD
Amrap 15′
15 Toes to Bar
30 Single Arm Push Presses – change @15
60 mt Single Arm Farmer Carry ahap, change every 30 mt

Strength & Conditioning

STRENGTH
Core

METCON
6 rounds or 12′ amrap
12 Goblet Thrusters
15 Ring Rows
cals Bike 30″ max effort
30″ rest after each round

THURSDAY

Workout of the day

WEIGHTLIFTING
Power Clean + Squat Clean
8′ to find a heavy double TnG

WOD
In 10′
100 Wall Ball shots
50 Power Cleans (60/42.5)
Amrap Power Cleans (80/55)

Strength & Conditioning

STRENGTH
Upper body

METCON
For time
21-15-9-15-21
Plate g2o
No Push Up Burpees to plate
500 mt Run

FRIDAY

Workout of the day

SKILL
Handstand Hold / Handstand Walk

WOD
T-3
2 rounds
5′ max cals Bike / machine
A 1: Row / Bike
A 2: Hold Double Rack KB
rest 1′
5′ Max mt Run (150 mt each)
A 1: Run
A 2: Forearm Plank
rest 1′
4′ Max Burpees Over the Wall
split the reps

Strength & Conditioning

STRENGTH
Total body

METCON
T-2
10 rounds, 1 round each
10 DB Power Cleans
20 Squat Jumps
20 Sprinter Mountain Climbers