MONDAY

METCON
50 Kipping Toes to Bar
*5 min cap time

METCON
For Time – T-2
5 Rounds
16 Synchro DB Snatches alt 22.5/15 kg
8 Synchro Burpees over the DB
4 Synchro Bar Muscle Up

into

300 Double Unders
*15 min cap time, performance sub 13

—

TUESDAY

STRENGTH
Deadlift
3 x 3 + 2 Drop Set (-10%) AMRAP
*minimum 2 min rest between

METCON
Every 3 min x 5
9 D-Ball Over the Shoulder 50/40 kg
12 Hands Off Push Ups
18 Box Jumps 60/50 cm

—

WEDNESDAY

METCON
7 min Amrap
5 Deficit Strict Handstand Push Ups
15 cals

rest 3 min

7 min Amrap
10 Déficit Kipping Handstand Push Ups
20 mt Walking Lunges

STRENGTH
4 sets
6 Incline Bench Press
12 DB Chest Fly
+
50 Curl, any Style
50 Triceps Extension
50 V-Ups

—

THURSDAY

STRENGTH
Hang Power Clean Review + Specific Warm Up

METCON
25 min AMRAP – T2
30 Shuttle Run
30 mt D-Ball Carry each
60 Hang Power Clean 70/50 kg
30 mt Buddy Carry each
40 Cal

—

FRIDAY

STRENGTH
50 Kipping Chest To Bar
*5 min cap time

METCON
2 x 8 min Amrap – Ladder of 4
4 Chest to Bar
4 Overhead Squat 35/25 kg

*2 min rest between AMRAP

—

SATURDAY

METCON
T-2 MF
Every 90 sec
Atleta A: 21 Cals Amrap Burpees over the bar
Atleta B: 18 Cals Amrap Burpees over the bar
Atleta A: 15 Cals Amrap Burpees over the bar
Atleta B: 9 Cals Amrap Burpees over the bar

3 min rest

2 Rounds for Time
55 Cals Row
55 Power Snatch 35/25 kg
55 Wall Ball 9/6 kg
*14 min, performance sub 12

---

GPP

MONDAY

STRENGTH
4 Rounds
8-12 Flat Bench Press
5-10 Strict Knee / Leg Raise
+
100 Banded Pull Apart
10/15 Push Ups every break

METCON
For Time – T2
5 Rounds
18 Synchro Plate G2O
12 Synchro Burpees Over the plate

into

100 cals for Time
*18 mins cap time

—

TUESDAY

STRENGTH
5 sets
5 Trap Bar Deadlift
5 High Box Jump
+
3 x 12 Barbell or Dumbbell Bent Over Row

METCON
12-15 min for Quality or Emom
16-20 Kick Throw
12-15 American Swing 24/16 kg
6 Shuttle Run

—

WEDNESDAY

STRENGTH
4 sets
8 Dual KB Squat on Medball, 30×1 tempo
20 mt UB single arm Farm Carry x side AHAP
+
Tabata
4 min 20 sec On 10 sec Off, alt
Flutter Kick
Tall Plank Shoulder Tap

METCON
Every 2 min alternating A/B x 16 min
A.15/12 cals + 8 BPNP Broad Jump Back Pedal
B.15 Slam Ball + 8 Down Up into Lunges

—

THURSDAY

STRENGTH
8/10 min Emom
Min 1: 10 Standing Dumbbell Curl
Min 2: 10/15 Dual KB RDL, light weight slow!

8/6 min Emom
Min 1: Max Banded Curl
Min 2: Max Frog Pump

METCON
20 min EMOM for Reps – cals
Min 1: Erg for mt
Min 2: Wall Ball o Dumbbell Thruster 12-8 kg
Min 3: Erg for mt
Min 4: Dumbbell Renegade Row into Down Up
Min 5: rest

—

FRIDAY

STRENGTH
4 sets
10-12 Db Seated Arnold Press
*rest 90 sec

3 sets
12 Db Split Squat 3/0/1
*rest 90 sec

METCON
3 Rounds for Time
10 D-Ball Over the Shoulder
20 Sit Up
30 Cals erg